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Marrow-stem Kale vs. American cheese — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and American cheese

  • Marrow-stem Kale has more vitamin K, vitamin A, and vitamin C; however, American cheese has more phosphorus, calcium, vitamin B12, and selenium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale is lower in sodium.

Food types used in this article are Collards, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Marrow-stem Kale vs American cheese infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +61.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1504.9%
Contains more CalciumCalcium +350.4%
Contains more IronIron +34%
Contains more ZincZinc +1085.7%
Contains more PhosphorusPhosphorus +2464%
Contains more SeleniumSelenium +1453.8%
~equal in Magnesium ~26mg
~equal in Copper ~0.046mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +182.5%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B3Vitamin B3 +876.3%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +1512.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +56%
~equal in Vitamin A ~250µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +46.5%
Contains more WaterWater +126.3%
Contains more ProteinProtein +500.3%
Contains more FatsFats +5111.5%
Contains more OtherOther +409%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +27353.3%
Contains more Poly. FatPolyunsaturated fat +539.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale American cheese DV% diff.
Vitamin K 437.1µg 2.6µg 362%
Phosphorus 25mg 641mg 88%
Saturated fat 0.055g 18.057g 82%
Calcium 232mg 1045mg 81%
Sodium 17mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.61g 31.79g 48%
Vitamin C 35.3mg 0mg 39%
Selenium 1.3µg 20.2µg 34%
Cholesterol 0mg 100mg 33%
Folate 129µg 8µg 30%
Protein 3.02g 18.13g 30%
Manganese 0.658mg 0.041mg 27%
Monounsaturated fat 0.03g 8.236g 21%
Zinc 0.21mg 2.49mg 21%
Calories 32kcal 371kcal 17%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.8mg 10%
Vitamin B6 0.165mg 0.054mg 9%
Vitamin B2 0.13mg 0.234mg 8%
Polyunsaturated fat 0.201g 1.286g 7%
Vitamin B3 0.742mg 0.076mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B1 0.054mg 0.015mg 3%
Vitamin B5 0.267mg 0.403mg 3%
Choline 23.2mg 36.2mg 2%
Iron 0.47mg 0.63mg 2%
Potassium 213mg 132mg 2%
Carbs 5.42g 3.7g 1%
Net carbs 1.42g 3.7g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 2.26g N/A
Copper 0.046mg 0.046mg 0%
Vitamin A 251µg 250µg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.031mg 0.232mg 0%
Threonine 0.086mg 0.772mg 0%
Isoleucine 0.1mg 0.938mg 0%
Leucine 0.151mg 1.716mg 0%
Lysine 0.117mg 1.516mg 0%
Methionine 0.033mg 0.475mg 0%
Phenylalanine 0.087mg 0.939mg 0%
Valine 0.12mg 1.187mg 0%
Histidine 0.047mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
33%
American cheese
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1654mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 18.002g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.9)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.