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  6. Marrow-stem Kale vs. Bagel

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

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How are marrow-stem Kale and bagel different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and calcium; however, bagel is richer in selenium, manganese, vitamin B1, iron, and phosphorus.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has less sodium.
  • Marrow-stem Kale has a lower glycemic index (32) than bagel (69).

Collards, raw and Bagels, wheat are the varieties used in this article.

Infographic

Marrow-stem Kale vs Bagel 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%
Bagel
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +29.1%
Contains less SodiumSodium -96.1%
Contains more MagnesiumMagnesium +88.9%
Contains more IronIron +487.2%
Contains more CopperCopper +280.4%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +468%
Contains more ManganeseManganese +117.3%
Contains more SeleniumSelenium +2107.7%

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%
Bagel
Bagel
4
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +606.3%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +29040%
Contains more FolateFolate +69.7%
Contains more CholineCholine +136.7%
Contains more Vitamin B1Vitamin B1 +646.3%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +354.2%
Contains more Vitamin B5Vitamin B5 +40.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Bagel DV% diff.
Vitamin K 437.1µg 1.5µg 363%
Selenium 1.3µg 28.7µg 50%
Vitamin C 35.3mg 0mg 39%
Manganese 0.658mg 1.43mg 34%
Vitamin B1 0.054mg 0.403mg 29%
Iron 0.47mg 2.76mg 29%
Vitamin A 251µg 0µg 28%
Calcium 232mg 20mg 21%
Sodium 17mg 439mg 18%
Phosphorus 25mg 142mg 17%
Vitamin B3 0.742mg 3.37mg 16%
Carbs 5.42g 48.89g 14%
Protein 3.02g 10.2g 14%
Copper 0.046mg 0.175mg 14%
Folate 129µg 76µg 13%
Vitamin E 2.26mg 0.32mg 13%
Calories 32kcal 250kcal 11%
Zinc 0.21mg 1.1mg 8%
Vitamin B2 0.13mg 0.209mg 6%
Magnesium 27mg 51mg 6%
Polyunsaturated fat 0.201g 0.936g 5%
Vitamin B5 0.267mg 0.375mg 2%
Choline 23.2mg 9.8mg 2%
Potassium 213mg 165mg 1%
Vitamin B6 0.165mg 0.147mg 1%
Fats 0.61g 1.53g 1%
Monounsaturated fat 0.03g 0.29g 1%
Net carbs 1.42g 44.79g N/A
Sugar 0.46g 6.12g N/A
Fiber 4g 4.1g 0%
Saturated fat 0.055g 0g 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
Bagel
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more WaterWater +138.7%
Contains more ProteinProtein +237.7%
Contains more FatsFats +150.8%
Contains more CarbsCarbs +802%
Contains more OtherOther +37.6%

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
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +365.7%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.