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  6. Marrow-stem Kale vs. Broccoli

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

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Differences between marrow-stem Kale and broccoli

  • Marrow-stem Kale is higher in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, and fiber; however, broccoli is richer in vitamin C, vitamin B5, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 280% higher.
  • Marrow-stem Kale has 8 times more vitamin A than broccoli. While marrow-stem Kale has 5019IU of vitamin A, broccoli has only 623IU.

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

Infographic

Marrow-stem Kale vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +393.6%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +213.3%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +55.3%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +164%
Contains more SeleniumSelenium +92.3%
~equal in Copper ~0.049mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +189.7%
Contains more Vitamin B3Vitamin B3 +16.1%
Contains more Vitamin KVitamin K +330.2%
Contains more FolateFolate +104.8%
Contains more CholineCholine +24.1%
Contains more Vitamin CVitamin C +152.7%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B5Vitamin B5 +114.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Broccoli DV% diff.
Vitamin K 437.1µg 101.6µg 280%
Vitamin C 35.3mg 89.2mg 60%
Vitamin A 251µg 31µg 24%
Manganese 0.658mg 0.21mg 19%
Calcium 232mg 47mg 19%
Folate 129µg 63µg 17%
Vitamin E 2.26mg 0.78mg 10%
Phosphorus 25mg 66mg 6%
Fiber 4g 2.6g 6%
Vitamin B5 0.267mg 0.573mg 6%
Potassium 213mg 316mg 3%
Iron 0.47mg 0.73mg 3%
Selenium 1.3µg 2.5µg 2%
Zinc 0.21mg 0.41mg 2%
Fructose 0.68g 1%
Vitamin B3 0.742mg 0.639mg 1%
Vitamin B2 0.13mg 0.117mg 1%
Choline 23.2mg 18.7mg 1%
Polyunsaturated fat 0.201g 0.038g 1%
Vitamin B6 0.165mg 0.175mg 1%
Vitamin B1 0.054mg 0.071mg 1%
Sodium 17mg 33mg 1%
Magnesium 27mg 21mg 1%
Calories 32kcal 34kcal 0%
Protein 3.02g 2.82g 0%
Fats 0.61g 0.37g 0%
Carbs 5.42g 6.64g 0%
Net carbs 1.42g 4.04g N/A
Sugar 0.46g 1.7g N/A
Copper 0.046mg 0.049mg 0%
Saturated fat 0.055g 0.039g 0%
Monounsaturated fat 0.03g 0.011g 0%
Tryptophan 0.031mg 0.033mg 0%
Threonine 0.086mg 0.088mg 0%
Isoleucine 0.1mg 0.079mg 0%
Leucine 0.151mg 0.129mg 0%
Lysine 0.117mg 0.135mg 0%
Methionine 0.033mg 0.038mg 0%
Phenylalanine 0.087mg 0.117mg 0%
Valine 0.12mg 0.125mg 0%
Histidine 0.047mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +64.9%
Contains more OtherOther +52.9%
Contains more CarbsCarbs +22.5%
~equal in Protein ~2.82g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -29.1%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.