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  6. Marrow-stem Kale vs. Beef Liver raw

Marrow-stem Kale vs. Beef Liver raw — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and beef Liver raw?

  • Marrow-stem Kale is richer in vitamin K, yet beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.
  • Marrow-stem Kale has 141 times more vitamin K than beef Liver raw. Marrow-stem Kale has 437.1µg of vitamin K, while beef Liver raw has 3.1µg.

We used Collards, raw and Beef, variety meats, and by-products, liver, raw types in this comparison.

Infographic

Marrow-stem Kale vs Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +112.3%
Contains more PotassiumPotassium +46.9%
Contains more IronIron +942.6%
Contains more CopperCopper +21106.5%
Contains more ZincZinc +1804.8%
Contains more PhosphorusPhosphorus +1448%
Contains more SeleniumSelenium +2953.8%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +2615.4%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin KVitamin K +14000%
Contains more Vitamin AVitamin A +1879.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +2019.2%
Contains more Vitamin B3Vitamin B3 +1675.6%
Contains more Vitamin B5Vitamin B5 +2586.5%
Contains more Vitamin B6Vitamin B6 +556.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +124.8%
Contains more CholineCholine +1336.6%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.046mg 9.755mg 1079%
Vitamin A 251µg 4968µg 524%
Vitamin K 437.1µg 3.1µg 362%
Vitamin B2 0.13mg 2.755mg 202%
Vitamin B5 0.267mg 7.173mg 138%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.742mg 13.175mg 78%
Vitamin B6 0.165mg 1.083mg 71%
Selenium 1.3µg 39.7µg 70%
Choline 23.2mg 333.3mg 56%
Iron 0.47mg 4.9mg 55%
Phosphorus 25mg 387mg 52%
Folate 129µg 290µg 40%
Vitamin C 35.3mg 1.3mg 38%
Protein 3.02g 20.36g 35%
Zinc 0.21mg 4mg 34%
Calcium 232mg 5mg 23%
Fiber 4g 0g 16%
Manganese 0.658mg 0.31mg 15%
Vitamin E 2.26mg 0.38mg 13%
Vitamin B1 0.054mg 0.189mg 11%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Saturated fat 0.055g 1.233g 5%
Calories 32kcal 135kcal 5%
Fats 0.61g 3.63g 5%
Potassium 213mg 313mg 3%
Sodium 17mg 69mg 2%
Magnesium 27mg 18mg 2%
Polyunsaturated fat 0.201g 0.465g 2%
Carbs 5.42g 3.89g 1%
Monounsaturated fat 0.03g 0.479g 1%
Net carbs 1.42g 3.89g N/A
Sugar 0.46g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.031mg 0.263mg 0%
Threonine 0.086mg 0.869mg 0%
Isoleucine 0.1mg 0.967mg 0%
Leucine 0.151mg 1.91mg 0%
Lysine 0.117mg 1.607mg 0%
Methionine 0.033mg 0.543mg 0%
Phenylalanine 0.087mg 1.084mg 0%
Valine 0.12mg 1.26mg 0%
Histidine 0.047mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g 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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +39.3%
Contains more WaterWater +26.6%
Contains more ProteinProtein +574.2%
Contains more FatsFats +495.1%
~equal in Other ~1.31g

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +1496.7%
Contains more Poly. FatPolyunsaturated fat +131.3%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.