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  6. Marrow-stem Kale vs. Apricot

Marrow-stem Kale vs. Apricot — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and apricots

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, vitamin B6, fiber, and vitamin B2 than apricots.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% more.
  • Marrow-stem Kale contains 18 times more calcium than apricots. Marrow-stem Kale contains 232mg of calcium, while apricots contain 13mg.

The food varieties used in the comparison are Collards, raw and Apricots, raw.

Infographic

Marrow-stem Kale vs Apricot 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 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1684.6%
Contains more IronIron +20.5%
Contains more ManganeseManganese +754.5%
Contains more SeleniumSelenium +1200%
Contains more PotassiumPotassium +21.6%
Contains more CopperCopper +69.6%
Contains less SodiumSodium -94.1%
~equal in Zinc ~0.2mg
~equal in Phosphorus ~23mg

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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin CVitamin C +253%
Contains more Vitamin AVitamin A +161.5%
Contains more Vitamin EVitamin E +153.9%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin KVitamin K +13145.5%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +728.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Apricot DV% diff.
Vitamin K 437.1µg 3.3µg 362%
Folate 129µg 9µg 30%
Vitamin C 35.3mg 10mg 28%
Manganese 0.658mg 0.077mg 25%
Calcium 232mg 13mg 22%
Vitamin A 251µg 96µg 17%
Vitamin B6 0.165mg 0.054mg 9%
Vitamin E 2.26mg 0.89mg 9%
Fiber 4g 2g 8%
Vitamin B2 0.13mg 0.04mg 7%
Choline 23.2mg 2.8mg 4%
Magnesium 27mg 10mg 4%
Copper 0.046mg 0.078mg 4%
Protein 3.02g 1.4g 3%
Vitamin B1 0.054mg 0.03mg 2%
Carbs 5.42g 11.12g 2%
Selenium 1.3µg 0.1µg 2%
Vitamin B3 0.742mg 0.6mg 1%
Vitamin B5 0.267mg 0.24mg 1%
Polyunsaturated fat 0.201g 0.077g 1%
Calories 32kcal 48kcal 1%
Sodium 17mg 1mg 1%
Iron 0.47mg 0.39mg 1%
Potassium 213mg 259mg 1%
Fructose 0.94g 1%
Fats 0.61g 0.39g 0%
Net carbs 1.42g 9.12g N/A
Sugar 0.46g 9.24g N/A
Zinc 0.21mg 0.2mg 0%
Phosphorus 25mg 23mg 0%
Saturated fat 0.055g 0.027g 0%
Monounsaturated fat 0.03g 0.17g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.086mg 0.047mg 0%
Isoleucine 0.1mg 0.041mg 0%
Leucine 0.151mg 0.077mg 0%
Lysine 0.117mg 0.097mg 0%
Methionine 0.033mg 0.006mg 0%
Phenylalanine 0.087mg 0.052mg 0%
Valine 0.12mg 0.047mg 0%
Histidine 0.047mg 0.027mg 0%

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
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +115.7%
Contains more FatsFats +56.4%
Contains more OtherOther +79.7%
Contains more CarbsCarbs +105.2%
~equal in Water ~86.35g

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
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Poly. FatPolyunsaturated fat +161%
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +466.7%

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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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.