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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
25%
106%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 1654mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 18.002g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.9)
Which food is lower in glycemic index?
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
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.