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
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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 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% |
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 | +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 | +∞% |
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:
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
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
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.
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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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
12%
Minerals Daily Need Coverage Score
25%
14%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 25.29g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.989g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Apple strudel is cheaper (difference - $0.5)