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  6. Marrow-stem Kale vs. Avocado

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

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How are marrow-stem Kale and avocadoes different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, calcium, and folate, while avocadoes are higher in vitamin B5, copper, and fiber.
  • Marrow-stem Kale covers your daily need for vitamin K, 347% more than avocadoes.
  • Marrow-stem Kale contains 34 times more vitamin A than avocadoes. Marrow-stem Kale contains 5019IU of vitamin A, while avocadoes contain 146IU.
  • Marrow-stem Kale is lower in saturated fat.

Collards, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Marrow-stem Kale vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +1833.3%
Contains more ManganeseManganese +363.4%
Contains more SeleniumSelenium +225%
Contains more PotassiumPotassium +127.7%
Contains more IronIron +17%
Contains more CopperCopper +313%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -58.8%
~equal in Magnesium ~29mg

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% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +253%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin KVitamin K +1981.4%
Contains more FolateFolate +59.3%
Contains more CholineCholine +63.4%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B5Vitamin B5 +420.2%
Contains more Vitamin B6Vitamin B6 +55.8%
~equal in Vitamin E ~2.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Avocado DV% diff.
Vitamin K 437.1µg 21µg 347%
Vitamin C 35.3mg 10mg 28%
Vitamin A 251µg 7µg 27%
Monounsaturated fat 0.03g 9.799g 24%
Fats 0.61g 14.66g 22%
Calcium 232mg 12mg 22%
Vitamin B5 0.267mg 1.389mg 22%
Manganese 0.658mg 0.142mg 22%
Copper 0.046mg 0.19mg 16%
Folate 129µg 81µg 12%
Fiber 4g 6.7g 11%
Polyunsaturated fat 0.201g 1.816g 11%
Saturated fat 0.055g 2.126g 9%
Potassium 213mg 485mg 8%
Vitamin B6 0.165mg 0.257mg 7%
Vitamin B3 0.742mg 1.738mg 6%
Calories 32kcal 160kcal 6%
Zinc 0.21mg 0.64mg 4%
Phosphorus 25mg 52mg 4%
Selenium 1.3µg 0.4µg 2%
Protein 3.02g 2g 2%
Choline 23.2mg 14.2mg 2%
Vitamin E 2.26mg 2.07mg 1%
Vitamin B1 0.054mg 0.067mg 1%
Iron 0.47mg 0.55mg 1%
Carbs 5.42g 8.53g 1%
Net carbs 1.42g 1.83g N/A
Magnesium 27mg 29mg 0%
Sugar 0.46g 0.66g N/A
Starch 0.11g 0%
Sodium 17mg 7mg 0%
Vitamin B2 0.13mg 0.13mg 0%
Tryptophan 0.031mg 0.025mg 0%
Threonine 0.086mg 0.073mg 0%
Isoleucine 0.1mg 0.084mg 0%
Leucine 0.151mg 0.143mg 0%
Lysine 0.117mg 0.132mg 0%
Methionine 0.033mg 0.038mg 0%
Phenylalanine 0.087mg 0.097mg 0%
Valine 0.12mg 0.107mg 0%
Histidine 0.047mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +51%
Contains more WaterWater +22.4%
Contains more FatsFats +2303.3%
Contains more CarbsCarbs +57.4%
Contains more OtherOther +18.8%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +32563.3%
Contains more Poly. FatPolyunsaturated fat +803.5%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.