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  6. Marrow-stem Kale vs. Brisket raw

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

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The main differences between marrow-stem Kale and brisket raw

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, and calcium; however, brisket raw has more vitamin B12, zinc, selenium, and phosphorus.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has a higher glycemic index than brisket raw.

Food types used in this article are Collards, raw and Beef, brisket, whole, separable lean only, all grades, raw.

Infographic

Marrow-stem Kale vs Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +4600%
Contains more PotassiumPotassium +54.9%
Contains more IronIron +308.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +1952.4%
Contains more PhosphorusPhosphorus +704%
Contains more SeleniumSelenium +1161.5%

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +606.3%
Contains more Vitamin KVitamin K +33523.1%
Contains more FolateFolate +1742.9%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +431%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +272.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Brisket raw DV% diff.
Vitamin K 437.1µg 1.3µg 363%
Vitamin B12 0µg 2.43µg 101%
Vitamin C 35.3mg 0mg 39%
Zinc 0.21mg 4.31mg 37%
Protein 3.02g 20.72g 35%
Folate 129µg 7µg 31%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.014mg 28%
Selenium 1.3µg 16.4µg 27%
Phosphorus 25mg 201mg 25%
Calcium 232mg 5mg 23%
Cholesterol 0mg 62mg 21%
Vitamin B3 0.742mg 3.94mg 20%
Vitamin B6 0.165mg 0.42mg 20%
Iron 0.47mg 1.92mg 18%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.32mg 13%
Saturated fat 0.055g 2.59g 12%
Choline 23.2mg 86.5mg 12%
Fats 0.61g 7.37g 10%
Monounsaturated fat 0.03g 3.46g 9%
Calories 32kcal 155kcal 6%
Vitamin B1 0.054mg 0.1mg 4%
Copper 0.046mg 0.08mg 4%
Vitamin B2 0.13mg 0.17mg 3%
Sodium 17mg 79mg 3%
Potassium 213mg 330mg 3%
Vitamin B5 0.267mg 0.35mg 2%
Carbs 5.42g 0g 2%
Magnesium 27mg 23mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Polyunsaturated fat 0.201g 0.23g 0%
Tryptophan 0.031mg 0.232mg 0%
Threonine 0.086mg 0.905mg 0%
Isoleucine 0.1mg 0.931mg 0%
Leucine 0.151mg 1.637mg 0%
Lysine 0.117mg 1.724mg 0%
Methionine 0.033mg 0.53mg 0%
Phenylalanine 0.087mg 0.809mg 0%
Valine 0.12mg 1.008mg 0%
Histidine 0.047mg 0.709mg 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
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%
Contains more ProteinProtein +586.1%
Contains more FatsFats +1108.2%
Contains more OtherOther +21.8%

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
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +11433.3%
Contains more Poly. FatPolyunsaturated fat +14.4%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.