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  6. Marrow-stem Kale vs. Breadfruit

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

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Significant differences between marrow-stem Kale and breadfruit

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, manganese, calcium, vitamin E, vitamin B2, and vitamin C; however, breadfruit is richer in potassium.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than breadfruit.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Breadfruit, raw.

Infographic

Marrow-stem Kale vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +1264.7%
Contains more ZincZinc +75%
Contains more ManganeseManganese +996.7%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +130%
Contains more IronIron +14.9%
Contains more CopperCopper +82.6%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -88.2%
~equal in Magnesium ~25mg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin CVitamin C +21.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +87320%
Contains more FolateFolate +821.4%
Contains more CholineCholine +136.7%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +71.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Breadfruit DV% diff.
Vitamin K 437.1µg 0.5µg 364%
Folate 129µg 14µg 29%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.06mg 26%
Calcium 232mg 17mg 22%
Vitamin E 2.26mg 0.1mg 14%
Potassium 213mg 490mg 8%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin C 35.3mg 29mg 7%
Carbs 5.42g 27.12g 7%
Vitamin B1 0.054mg 0.11mg 5%
Vitamin B6 0.165mg 0.1mg 5%
Vitamin B5 0.267mg 0.457mg 4%
Protein 3.02g 1.07g 4%
Calories 32kcal 103kcal 4%
Copper 0.046mg 0.084mg 4%
Fiber 4g 4.9g 4%
Choline 23.2mg 9.8mg 2%
Iron 0.47mg 0.54mg 1%
Polyunsaturated fat 0.201g 0.066g 1%
Phosphorus 25mg 30mg 1%
Fats 0.61g 0.23g 1%
Sodium 17mg 2mg 1%
Vitamin B3 0.742mg 0.9mg 1%
Selenium 1.3µg 0.6µg 1%
Zinc 0.21mg 0.12mg 1%
Net carbs 1.42g 22.22g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 11g N/A
Saturated fat 0.055g 0.048g 0%
Monounsaturated fat 0.03g 0.034g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0.052mg 0%
Isoleucine 0.1mg 0.064mg 0%
Leucine 0.151mg 0.065mg 0%
Lysine 0.117mg 0.037mg 0%
Methionine 0.033mg 0.01mg 0%
Phenylalanine 0.087mg 0.026mg 0%
Valine 0.12mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +182.2%
Contains more FatsFats +165.2%
Contains more WaterWater +26.9%
Contains more OtherOther +43%
Contains more CarbsCarbs +400.4%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +204.5%
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +13.3%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.