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Marrow-stem Kale vs. Barbecue sauce — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and barbecue sauce

  • Marrow-stem Kale is higher than barbecue sauce in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, vitamin E, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has 65 times more folate than barbecue sauce. While marrow-stem Kale has 129µg of folate, barbecue sauce has only 2µg.
  • Marrow-stem Kale has less sodium.

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

Infographic

Marrow-stem Kale vs Barbecue sauce 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 9.3% 9.9% 20% 24% 24% 4.6% 8.6% 134% 16% 7.1%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +603%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +422.2%
Contains more IronIron +36.2%
Contains more CopperCopper +56.5%
~equal in Potassium ~232mg
~equal in Selenium ~1.3µg

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 2% 3.7% 16% 0% 5.8% 13% 11% 9.8% 17% 0% 4.5% 1.5% 3.9%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +182.5%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +132.1%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +6350%
Contains more CholineCholine +226.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Barbecue sauce DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Sodium 17mg 1027mg 44%
Vitamin C 35.3mg 0.6mg 39%
Folate 129µg 2µg 32%
Vitamin A 251µg 11µg 27%
Manganese 0.658mg 0.126mg 23%
Calcium 232mg 33mg 20%
Fructose 14.17g 18%
Carbs 5.42g 40.77g 12%
Fiber 4g 0.9g 12%
Vitamin E 2.26mg 0.8mg 10%
Calories 32kcal 172kcal 7%
Vitamin B6 0.165mg 0.075mg 7%
Vitamin B2 0.13mg 0.056mg 6%
Protein 3.02g 0.82g 4%
Copper 0.046mg 0.072mg 3%
Choline 23.2mg 7.1mg 3%
Magnesium 27mg 13mg 3%
Vitamin B1 0.054mg 0.023mg 3%
Iron 0.47mg 0.64mg 2%
Vitamin B5 0.267mg 0.164mg 2%
Potassium 213mg 232mg 1%
Phosphorus 25mg 20mg 1%
Polyunsaturated fat 0.201g 0.101g 1%
Vitamin B3 0.742mg 0.597mg 1%
Fats 0.61g 0.63g 0%
Net carbs 1.42g 39.87g N/A
Sugar 0.46g 33.24g N/A
Zinc 0.21mg 0.17mg 0%
Starch 0.35g 0%
Selenium 1.3µg 1.3µg 0%
Saturated fat 0.055g 0.045g 0%
Monounsaturated fat 0.03g 0.082g 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%
Omega-3 - ALA 0.021g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.08g 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
41% 55% 3%
Protein: 0.82 g
Fats: 0.63 g
Carbs: 40.77 g
Water: 54.71 g
Other: 3.07 g
Contains more ProteinProtein +268.3%
Contains more WaterWater +63.8%
Contains more CarbsCarbs +652.2%
Contains more OtherOther +130.8%
~equal in Fats ~0.63g

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
20% 36% 44%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.101 g
Contains more Poly. FatPolyunsaturated fat +99%
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +173.3%

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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. Barbecue sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174523/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.