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Marrow-stem Kale vs. Apple strudel — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and apple strudel

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin B6; however, apple strudel is higher in vitamin B12 and selenium.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than apple strudel.
  • Apple strudel contains 167 times less vitamin A than marrow-stem Kale. Marrow-stem Kale contains 5019IU of vitamin A, while apple strudel contains 30IU.
  • Marrow-stem Kale has less saturated fat.
  • The glycemic index of apple strudel is higher.

Food varieties used in this article are Collards, raw and Strudel, apple.

Infographic

Marrow-stem Kale vs Apple strudel infographic
Infographic link

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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1446.7%
Contains more PotassiumPotassium +43%
Contains more IronIron +11.9%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +246.3%
Contains more PhosphorusPhosphorus +32%
Contains more SeleniumSelenium +369.2%
~equal in Zinc ~0.19mg

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +1976.5%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +59.2%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +124.8%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +14972.4%
Contains more FolateFolate +360.7%
Contains more CholineCholine +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.27mg

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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +106%
Contains more OtherOther +47.8%
Contains more FatsFats +1736.1%
Contains more CarbsCarbs +658.3%
~equal in Protein ~3.3g

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +10790%
Contains more Poly. FatPolyunsaturated fat +2544.3%

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 Apple strudel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Apple strudel DV% diff.
Vitamin K 437.1µg 2.9µg 362%
Vitamin C 35.3mg 1.7mg 37%
Polyunsaturated fat 0.201g 5.315g 34%
Vitamin A 251µg 6µg 27%
Folate 129µg 28µg 25%
Calcium 232mg 15mg 22%
Manganese 0.658mg 0.19mg 20%
Fats 0.61g 11.2g 16%
Calories 32kcal 274kcal 12%
Carbs 5.42g 41.1g 12%
Saturated fat 0.055g 2.044g 9%
Selenium 1.3µg 6.1µg 9%
Vitamin B6 0.165mg 0.046mg 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.03g 3.267g 8%
Vitamin B2 0.13mg 0.025mg 8%
Fiber 4g 2.2g 7%
Lysine 0.117mg 153mg 7%
Vitamin E 2.26mg 1.42mg 6%
Sodium 17mg 135mg 5%
Magnesium 27mg 9mg 4%
Vitamin B3 0.742mg 0.33mg 3%
Potassium 213mg 149mg 2%
Cholesterol 0mg 6mg 2%
Copper 0.046mg 0.03mg 2%
Choline 23.2mg 17.4mg 1%
Vitamin B1 0.054mg 0.04mg 1%
Protein 3.02g 3.3g 1%
Phosphorus 25mg 33mg 1%
Iron 0.47mg 0.42mg 1%
Net carbs 1.42g 38.9g N/A
Sugar 0.46g 25.75g N/A
Zinc 0.21mg 0.19mg 0%
Vitamin B5 0.267mg 0.27mg 0%
Tryptophan 0.031mg 0.039mg 0%
Threonine 0.086mg 0.119mg 0%
Isoleucine 0.1mg 0.147mg 0%
Leucine 0.151mg 0.257mg 0%
Methionine 0.033mg 0.067mg 0%
Phenylalanine 0.087mg 0.151mg 0%
Valine 0.12mg 0.164mg 0%
Histidine 0.047mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Apple strudel
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
12%
Apple strudel
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 25.29g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.989g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.5)

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.