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  6. Marrow-stem Kale vs. Apple strudel

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

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A recap on the 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 5019 IU of vitamin A, while apple strudel contains 30 IU.
  • 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21%
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 Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.27mg

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%
Selenium 1.3µg 6.1µg 9%
Vitamin B6 0.165mg 0.046mg 9%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.055g 2.044g 9%
Vitamin B2 0.13mg 0.025mg 8%
Monounsaturated fat 0.03g 3.267g 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%
Cholesterol 0mg 6mg 2%
Potassium 213mg 149mg 2%
Copper 0.046mg 0.03mg 2%
Protein 3.02g 3.3g 1%
Iron 0.47mg 0.42mg 1%
Phosphorus 25mg 33mg 1%
Vitamin B1 0.054mg 0.04mg 1%
Choline 23.2mg 17.4mg 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

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%

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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.