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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 from Marrow-stem Kale is 217% higher.
  • Marrow-stem Kale contains 7 times more Vitamin A than Brussels sprouts. While Marrow-stem Kale contains 251µg of Vitamin A, Brussels sprouts contain only 38µg.

Collards, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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.
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 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +565.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~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% 9% 86%
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
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
100%
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%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Brussels sprouts Opinion
Calories 32kcal 43kcal Brussels sprouts
Protein 3.02g 3.38g Brussels sprouts
Fats 0.61g 0.3g Marrow-stem Kale
Vitamin C 35.3mg 85mg Brussels sprouts
Net carbs 1.42g 5.15g Brussels sprouts
Carbs 5.42g 8.95g Brussels sprouts
Magnesium 27mg 23mg Marrow-stem Kale
Calcium 232mg 42mg Marrow-stem Kale
Potassium 213mg 389mg Brussels sprouts
Iron 0.47mg 1.4mg Brussels sprouts
Sugar 0.46g 2.2g Marrow-stem Kale
Fiber 4g 3.8g Marrow-stem Kale
Copper 0.046mg 0.07mg Brussels sprouts
Zinc 0.21mg 0.42mg Brussels sprouts
Phosphorus 25mg 69mg Brussels sprouts
Sodium 17mg 25mg Marrow-stem Kale
Vitamin A 5019IU 754IU Marrow-stem Kale
Vitamin A 251µg 38µg Marrow-stem Kale
Vitamin E 2.26mg 0.88mg Marrow-stem Kale
Manganese 0.658mg 0.337mg Marrow-stem Kale
Selenium 1.3µg 1.6µg Brussels sprouts
Vitamin B1 0.054mg 0.139mg Brussels sprouts
Vitamin B2 0.13mg 0.09mg Marrow-stem Kale
Vitamin B3 0.742mg 0.745mg Brussels sprouts
Vitamin B5 0.267mg 0.309mg Brussels sprouts
Vitamin B6 0.165mg 0.219mg Brussels sprouts
Vitamin K 437.1µg 177µg Marrow-stem Kale
Folate 129µg 61µg Marrow-stem Kale
Choline 23.2mg 19.1mg Marrow-stem Kale
Saturated Fat 0.055g 0.062g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.023g Marrow-stem Kale
Polyunsaturated fat 0.201g 153g Brussels sprouts
Tryptophan 0.031mg 0.037mg Brussels sprouts
Threonine 0.086mg 0.12mg Brussels sprouts
Isoleucine 0.1mg 0.132mg Brussels sprouts
Leucine 0.151mg 0.152mg Brussels sprouts
Lysine 0.117mg 0.154mg Brussels sprouts
Methionine 0.033mg 0.032mg Marrow-stem Kale
Phenylalanine 0.087mg 0.098mg Brussels sprouts
Valine 0.12mg 0.155mg Brussels sprouts
Histidine 0.047mg 0.076mg Brussels sprouts
Fructose 0.93g Brussels sprouts

Which food is preferable for your diet?

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

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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
76%
Brussels sprouts
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $0.1)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.