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  6. Marrow-stem Kale vs. Banana

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

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Differences between marrow-stem Kale and bananas

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber; however, bananas are richer in vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 78 times more vitamin A than bananas. While marrow-stem Kale has 5019IU of vitamin A, bananas have only 64IU.
  • Marrow-stem Kale has a lower glycemic index (32) than bananas (48).

The food types used in this comparison are Collards, raw and Bananas, raw.

Infographic

Marrow-stem Kale vs Banana 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%
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +4540%
Contains more IronIron +80.8%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +143.7%
Contains more SeleniumSelenium +30%
Contains more PotassiumPotassium +68.1%
Contains more CopperCopper +69.6%
Contains less SodiumSodium -94.1%
~equal in Magnesium ~27mg

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%
Banana
Banana
2
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +305.7%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin KVitamin K +87320%
Contains more FolateFolate +545%
Contains more CholineCholine +136.7%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin B6Vitamin B6 +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Banana DV% diff.
Vitamin K 437.1µg 0.5µg 364%
Vitamin C 35.3mg 8.7mg 30%
Vitamin A 251µg 3µg 28%
Folate 129µg 20µg 27%
Calcium 232mg 5mg 23%
Manganese 0.658mg 0.27mg 17%
Vitamin B6 0.165mg 0.367mg 16%
Vitamin E 2.26mg 0.1mg 14%
Fructose 4.85g 6%
Carbs 5.42g 22.84g 6%
Fiber 4g 2.6g 6%
Potassium 213mg 358mg 4%
Vitamin B2 0.13mg 0.073mg 4%
Protein 3.02g 1.09g 4%
Copper 0.046mg 0.078mg 4%
Calories 32kcal 89kcal 3%
Iron 0.47mg 0.26mg 3%
Vitamin B1 0.054mg 0.031mg 2%
Starch 5.38g 2%
Choline 23.2mg 9.8mg 2%
Polyunsaturated fat 0.201g 0.073g 1%
Vitamin B5 0.267mg 0.334mg 1%
Sodium 17mg 1mg 1%
Zinc 0.21mg 0.15mg 1%
Selenium 1.3µg 1µg 1%
Fats 0.61g 0.33g 0%
Net carbs 1.42g 20.24g N/A
Magnesium 27mg 27mg 0%
Sugar 0.46g 12.23g N/A
Phosphorus 25mg 22mg 0%
Vitamin B3 0.742mg 0.665mg 0%
Saturated fat 0.055g 0.112g 0%
Monounsaturated fat 0.03g 0.032g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.1mg 0.028mg 0%
Leucine 0.151mg 0.068mg 0%
Lysine 0.117mg 0.05mg 0%
Methionine 0.033mg 0.008mg 0%
Phenylalanine 0.087mg 0.049mg 0%
Valine 0.12mg 0.047mg 0%
Histidine 0.047mg 0.077mg 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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +177.1%
Contains more FatsFats +84.8%
Contains more WaterWater +19.6%
Contains more OtherOther +60.2%
Contains more CarbsCarbs +321.4%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Poly. FatPolyunsaturated fat +175.3%
~equal in Monounsaturated fat ~0.032g

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.