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Marrow-stem Kale vs. Bottled water — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and bottled water?

  • Bottled water has less vitamin K, vitamin A, vitamin C, folate, calcium, fiber, vitamin E, vitamin B6, vitamin B2, and potassium than marrow-stem Kale.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Bottled water has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Water, bottled, generic types in this comparison.

Infographic

Marrow-stem Kale vs Bottled water 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 1.4% 3% 0% 0% 2.3% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +557.1%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.2%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.98 g
Other: 0.02 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +6550%
Contains more WaterWater +11.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Bottled water
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Bottled water DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 0µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 0µg 28%
Calcium 232mg 10mg 22%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0mg 15%
Vitamin B6 0.165mg 0mg 13%
Vitamin B2 0.13mg 0mg 10%
Protein 3.02g 0g 6%
Iron 0.47mg 0mg 6%
Potassium 213mg 0mg 6%
Magnesium 27mg 2mg 6%
Vitamin B5 0.267mg 0mg 5%
Vitamin B3 0.742mg 0mg 5%
Vitamin B1 0.054mg 0mg 5%
Copper 0.046mg 0.007mg 4%
Phosphorus 25mg 0mg 4%
Choline 23.2mg 0mg 4%
Calories 32kcal 0kcal 2%
Selenium 1.3µg 0µg 2%
Zinc 0.21mg 0mg 2%
Carbs 5.42g 0g 2%
Fats 0.61g 0g 1%
Sodium 17mg 2mg 1%
Polyunsaturated fat 0.201g 0g 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Saturated fat 0.055g 0g 0%
Monounsaturated fat 0.03g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Bottled water
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
0%
Bottled water
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
1%
Bottled water

Comparison summary

Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Bottled water
Bottled water is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bottled water
Bottled water contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Bottled water
Bottled water is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Bottled water
Bottled water is lower in glycemic index (difference - 32)
Which food is cheaper?
Bottled water
Bottled water is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bottled water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174158/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.