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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 251µg of Vitamin A, Broccoli has only 31µg.

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

Infographic

Marrow-stem Kale vs Broccoli infographic
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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% 301% 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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +705.6%
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

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%

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 Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Broccoli Opinion
Calories 32kcal 34kcal Broccoli
Protein 3.02g 2.82g Marrow-stem Kale
Fats 0.61g 0.37g Marrow-stem Kale
Vitamin C 35.3mg 89.2mg Broccoli
Net carbs 1.42g 4.04g Broccoli
Carbs 5.42g 6.64g Broccoli
Magnesium 27mg 21mg Marrow-stem Kale
Calcium 232mg 47mg Marrow-stem Kale
Potassium 213mg 316mg Broccoli
Iron 0.47mg 0.73mg Broccoli
Sugar 0.46g 1.7g Marrow-stem Kale
Fiber 4g 2.6g Marrow-stem Kale
Copper 0.046mg 0.049mg Broccoli
Zinc 0.21mg 0.41mg Broccoli
Phosphorus 25mg 66mg Broccoli
Sodium 17mg 33mg Marrow-stem Kale
Vitamin A 5019IU 623IU Marrow-stem Kale
Vitamin A 251µg 31µg Marrow-stem Kale
Vitamin E 2.26mg 0.78mg Marrow-stem Kale
Manganese 0.658mg 0.21mg Marrow-stem Kale
Selenium 1.3µg 2.5µg Broccoli
Vitamin B1 0.054mg 0.071mg Broccoli
Vitamin B2 0.13mg 0.117mg Marrow-stem Kale
Vitamin B3 0.742mg 0.639mg Marrow-stem Kale
Vitamin B5 0.267mg 0.573mg Broccoli
Vitamin B6 0.165mg 0.175mg Broccoli
Vitamin K 437.1µg 101.6µg Marrow-stem Kale
Folate 129µg 63µg Marrow-stem Kale
Choline 23.2mg 18.7mg Marrow-stem Kale
Saturated Fat 0.055g 0.039g Broccoli
Monounsaturated Fat 0.03g 0.011g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.038g Marrow-stem Kale
Tryptophan 0.031mg 0.033mg Broccoli
Threonine 0.086mg 0.088mg Broccoli
Isoleucine 0.1mg 0.079mg Marrow-stem Kale
Leucine 0.151mg 0.129mg Marrow-stem Kale
Lysine 0.117mg 0.135mg Broccoli
Methionine 0.033mg 0.038mg Broccoli
Phenylalanine 0.087mg 0.117mg Broccoli
Valine 0.12mg 0.125mg Broccoli
Histidine 0.047mg 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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

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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
137%
Marrow-stem Kale
61%
Broccoli
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.