Marrow-stem Kale vs. Brussels sprouts — In-Depth Nutrition Comparison
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How are marrow-stem Kale and Brussels sprouts different?
- Marrow-stem Kale is higher in vitamin K, vitamin A, calcium, folate, manganese, and vitamin E; however, Brussels sprouts are richer in vitamin C, iron, vitamin B1, and phosphorus.
- Daily need coverage for vitamin K for marrow-stem Kale is 217% higher.
- Marrow-stem Kale contains 7 times more vitamin A than Brussels sprouts. While marrow-stem Kale contains 5019IU of vitamin A, Brussels sprouts contain only 754IU.
Collards, raw and Brussels sprouts, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +17.4% |
| Contains more CalciumCalcium | +452.4% |
| Contains less SodiumSodium | -32% |
| Contains more ManganeseManganese | +95.3% |
| Contains more PotassiumPotassium | +82.6% |
| Contains more IronIron | +197.9% |
| Contains more CopperCopper | +52.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +176% |
| Contains more SeleniumSelenium | +23.1% |
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.
| Contains more Vitamin AVitamin A | +560.5% |
| Contains more Vitamin EVitamin E | +156.8% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin KVitamin K | +146.9% |
| Contains more FolateFolate | +111.5% |
| Contains more CholineCholine | +21.5% |
| Contains more Vitamin CVitamin C | +140.8% |
| Contains more Vitamin B1Vitamin B1 | +157.4% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin B6Vitamin B6 | +32.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.201g | 153g | 1019% |
| Vitamin K | 437.1µg | 177µg | 217% |
| Vitamin C | 35.3mg | 85mg | 55% |
| Vitamin A | 251µg | 38µg | 24% |
| Calcium | 232mg | 42mg | 19% |
| Folate | 129µg | 61µg | 17% |
| Manganese | 0.658mg | 0.337mg | 14% |
| Iron | 0.47mg | 1.4mg | 12% |
| Vitamin E | 2.26mg | 0.88mg | 9% |
| Vitamin B1 | 0.054mg | 0.139mg | 7% |
| Phosphorus | 25mg | 69mg | 6% |
| Potassium | 213mg | 389mg | 5% |
| Vitamin B6 | 0.165mg | 0.219mg | 4% |
| Copper | 0.046mg | 0.07mg | 3% |
| Vitamin B2 | 0.13mg | 0.09mg | 3% |
| Zinc | 0.21mg | 0.42mg | 2% |
| Protein | 3.02g | 3.38g | 1% |
| Vitamin B5 | 0.267mg | 0.309mg | 1% |
| Choline | 23.2mg | 19.1mg | 1% |
| Calories | 32kcal | 43kcal | 1% |
| Selenium | 1.3µg | 1.6µg | 1% |
| Magnesium | 27mg | 23mg | 1% |
| Carbs | 5.42g | 8.95g | 1% |
| Fructose | 0.93g | 1% | |
| Fiber | 4g | 3.8g | 1% |
| Fats | 0.61g | 0.3g | 0% |
| Net carbs | 1.42g | 5.15g | N/A |
| Sugar | 0.46g | 2.2g | N/A |
| Sodium | 17mg | 25mg | 0% |
| Vitamin B3 | 0.742mg | 0.745mg | 0% |
| Saturated fat | 0.055g | 0.062g | 0% |
| Monounsaturated fat | 0.03g | 0.023g | 0% |
| Tryptophan | 0.031mg | 0.037mg | 0% |
| Threonine | 0.086mg | 0.12mg | 0% |
| Isoleucine | 0.1mg | 0.132mg | 0% |
| Leucine | 0.151mg | 0.152mg | 0% |
| Lysine | 0.117mg | 0.154mg | 0% |
| Methionine | 0.033mg | 0.032mg | 0% |
| Phenylalanine | 0.087mg | 0.098mg | 0% |
| Valine | 0.12mg | 0.155mg | 0% |
| Histidine | 0.047mg | 0.076mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more FatsFats | +103.3% |
| Contains more ProteinProtein | +11.9% |
| Contains more CarbsCarbs | +65.1% |
~equal in
Water
~86g
~equal in
Other
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains less Sat. FatSaturated fat | -11.3% |
| Contains more Mono. FatMonounsaturated fat | +30.4% |
| Contains more Poly. FatPolyunsaturated fat | +76019.4% |
