Marrow-stem Kale vs. Béchamel sauce — In-Depth Nutrition Comparison
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What are the main differences between marrow-stem Kale and béchamel sauce?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E, yet béchamel sauce is richer in vitamin B12 and phosphorus.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
- Marrow-stem Kale has 44 times more vitamin C than béchamel sauce. Marrow-stem Kale has 35.3mg of vitamin C, while béchamel sauce has 0.8mg.
- Marrow-stem Kale contains less sodium.
We used Collards, raw and Sauce, homemade, white, thin types in this comparison.
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 | +80% |
| Contains more CalciumCalcium | +84.1% |
| Contains more PotassiumPotassium | +30.7% |
| Contains more IronIron | +123.8% |
| Contains more CopperCopper | +253.8% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +2641.7% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +304% |
| Contains more SeleniumSelenium | +153.8% |
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.
| Contains more Vitamin CVitamin C | +4312.5% |
| Contains more Vitamin AVitamin A | +243.8% |
| Contains more Vitamin EVitamin E | +1229.4% |
| Contains more Vitamin B3Vitamin B3 | +184.3% |
| Contains more Vitamin B6Vitamin B6 | +302.4% |
| Contains more Vitamin KVitamin K | +72750% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +64.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41.5% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0.6µg | 364% |
| Vitamin C | 35.3mg | 0.8mg | 38% |
| Folate | 129µg | 9µg | 30% |
| Manganese | 0.658mg | 0.024mg | 28% |
| Vitamin A | 251µg | 73µg | 20% |
| Fiber | 4g | 0.1g | 16% |
| Sodium | 17mg | 328mg | 14% |
| Vitamin E | 2.26mg | 0.17mg | 14% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Calcium | 232mg | 126mg | 11% |
| Phosphorus | 25mg | 101mg | 11% |
| Vitamin B6 | 0.165mg | 0.041mg | 10% |
| Saturated fat | 0.055g | 2.152g | 10% |
| Polyunsaturated fat | 0.201g | 1.586g | 9% |
| Fats | 0.61g | 6.73g | 9% |
| Monounsaturated fat | 0.03g | 2.67g | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin B2 | 0.13mg | 0.184mg | 4% |
| Calories | 32kcal | 105kcal | 4% |
| Selenium | 1.3µg | 3.3µg | 4% |
| Copper | 0.046mg | 0.013mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Iron | 0.47mg | 0.21mg | 3% |
| Vitamin B3 | 0.742mg | 0.261mg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Protein | 3.02g | 3.77g | 2% |
| Choline | 23.2mg | 14.1mg | 2% |
| Zinc | 0.21mg | 0.42mg | 2% |
| Potassium | 213mg | 163mg | 1% |
| Vitamin B5 | 0.267mg | 0.339mg | 1% |
| Carbs | 5.42g | 7.4g | 1% |
| Net carbs | 1.42g | 7.3g | N/A |
| Sugar | 0.46g | 4.78g | N/A |
| Vitamin B1 | 0.054mg | 0.055mg | 0% |
| Tryptophan | 0.031mg | 0.046mg | 0% |
| Threonine | 0.086mg | 0.147mg | 0% |
| Isoleucine | 0.1mg | 0.198mg | 0% |
| Leucine | 0.151mg | 0.32mg | 0% |
| Lysine | 0.117mg | 0.259mg | 0% |
| Methionine | 0.033mg | 0.082mg | 0% |
| Phenylalanine | 0.087mg | 0.157mg | 0% |
| Valine | 0.12mg | 0.219mg | 0% |
| Histidine | 0.047mg | 0.089mg | 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:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +24.8% |
| Contains more FatsFats | +1003.3% |
| Contains more CarbsCarbs | +36.5% |
~equal in
Water
~80.66g
~equal in
Other
~1.44g
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
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -97.4% |
| Contains more Mono. FatMonounsaturated fat | +8800% |
| Contains more Poly. FatPolyunsaturated fat | +689.1% |
