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  6. Marrow-stem Kale vs. Buttermilk

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

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How are marrow-stem Kale and buttermilk different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, vitamin E, calcium, and vitamin B6; however, buttermilk is richer in vitamin B12.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.

Collards, raw and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Marrow-stem Kale vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +840%
Contains more CopperCopper +318.2%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +32800%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +256%
Contains more SeleniumSelenium +53.8%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +3430%
Contains more Vitamin AVitamin A +1692.9%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B3Vitamin B3 +1179.3%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +2480%
Contains more CholineCholine +31.1%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.275mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Buttermilk DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin C 35.3mg 1mg 38%
Folate 129µg 5µg 31%
Manganese 0.658mg 0.002mg 29%
Vitamin A 251µg 14µg 26%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.05mg 15%
Calcium 232mg 116mg 12%
Vitamin B6 0.165mg 0.034mg 10%
Vitamin B12 0µg 0.22µg 9%
Phosphorus 25mg 89mg 9%
Sodium 17mg 190mg 8%
Iron 0.47mg 0.05mg 5%
Magnesium 27mg 11mg 4%
Copper 0.046mg 0.011mg 4%
Vitamin B3 0.742mg 0.058mg 4%
Vitamin B1 0.054mg 0.034mg 2%
Zinc 0.21mg 0.42mg 2%
Potassium 213mg 151mg 2%
Saturated fat 0.055g 0.548g 2%
Vitamin B2 0.13mg 0.154mg 2%
Polyunsaturated fat 0.201g 0.033g 1%
Cholesterol 0mg 4mg 1%
Protein 3.02g 3.31g 1%
Monounsaturated fat 0.03g 0.254g 1%
Choline 23.2mg 17.7mg 1%
Selenium 1.3µg 2µg 1%
Calories 32kcal 40kcal 0%
Fats 0.61g 0.88g 0%
Carbs 5.42g 4.79g 0%
Net carbs 1.42g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.46g 4.79g N/A
Vitamin B5 0.267mg 0.275mg 0%
Tryptophan 0.031mg 0.042mg 0%
Threonine 0.086mg 0.141mg 0%
Isoleucine 0.1mg 0.171mg 0%
Leucine 0.151mg 0.313mg 0%
Lysine 0.117mg 0.277mg 0%
Methionine 0.033mg 0.087mg 0%
Phenylalanine 0.087mg 0.171mg 0%
Valine 0.12mg 0.217mg 0%
Histidine 0.047mg 0.1mg 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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +13.2%
Contains more OtherOther +49.4%
Contains more FatsFats +44.3%
~equal in Protein ~3.31g
~equal in Water ~90.13g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +509.1%
Contains more Mono. FatMonounsaturated fat +746.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.