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  6. Marrow-stem Kale vs. Artichoke

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

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How are marrow-stem Kale and artichoke different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, folate, and vitamin E, while artichoke is higher in copper, iron, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin K, 352% more than artichoke.
  • Marrow-stem Kale contains 386 times more vitamin A than artichoke. Marrow-stem Kale contains 5019IU of vitamin A, while artichoke contains 13IU.

Collards, raw and Artichokes, (globe or french), raw types were used in this article.

Infographic

Marrow-stem Kale vs Artichoke 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.
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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +427.3%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +157%
Contains more SeleniumSelenium +550%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +172.3%
Contains more CopperCopper +402.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +260%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +201.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +2853.4%
Contains more FolateFolate +89.7%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more CholineCholine +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Artichoke DV% diff.
Vitamin K 437.1µg 14.8µg 352%
Vitamin A 251µg 1µg 28%
Vitamin C 35.3mg 11.7mg 26%
Copper 0.046mg 0.231mg 21%
Calcium 232mg 44mg 19%
Manganese 0.658mg 0.256mg 17%
Folate 129µg 68µg 15%
Vitamin E 2.26mg 0.19mg 14%
Iron 0.47mg 1.28mg 10%
Phosphorus 25mg 90mg 9%
Magnesium 27mg 60mg 8%
Fiber 4g 5.4g 6%
Potassium 213mg 370mg 5%
Vitamin B2 0.13mg 0.066mg 5%
Vitamin B6 0.165mg 0.116mg 4%
Zinc 0.21mg 0.49mg 3%
Sodium 17mg 94mg 3%
Selenium 1.3µg 0.2µg 2%
Vitamin B1 0.054mg 0.072mg 2%
Carbs 5.42g 10.51g 2%
Choline 23.2mg 34.4mg 2%
Vitamin B3 0.742mg 1.046mg 2%
Polyunsaturated fat 0.201g 0.064g 1%
Calories 32kcal 47kcal 1%
Vitamin B5 0.267mg 0.338mg 1%
Protein 3.02g 3.27g 1%
Fats 0.61g 0.15g 1%
Net carbs 1.42g 5.11g N/A
Sugar 0.46g 0.99g N/A
Saturated fat 0.055g 0.036g 0%
Monounsaturated fat 0.03g 0.005g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +306.7%
Contains more OtherOther +17.7%
Contains more CarbsCarbs +93.9%
~equal in Protein ~3.27g
~equal in Water ~84.94g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +214.1%
Contains less Sat. FatSaturated fat -34.5%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.