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  6. Marrow-stem Kale vs. Cabbage

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

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Significant differences between marrow-stem Kale and cabbage

  • The amount of vitamin K, vitamin A, manganese, folate, calcium, vitamin E, vitamin B2, and fiber in marrow-stem Kale is higher than in cabbage.
  • Marrow-stem Kale covers your daily vitamin K needs 301% more than cabbage.
  • Cabbage has 51 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while cabbage has 98IU.

Specific food types used in this comparison are Collards, raw and Cabbage, raw.

Infographic

Marrow-stem Kale vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +142.1%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +333.3%
~equal in Iron ~0.47mg
~equal in Phosphorus ~26mg
~equal in Sodium ~18mg

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +217.1%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin KVitamin K +475.1%
Contains more FolateFolate +200%
Contains more CholineCholine +116.8%
Contains more Vitamin B1Vitamin B1 +13%
~equal in Vitamin C ~36.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cabbage DV% diff.
Vitamin K 437.1µg 76µg 301%
Vitamin A 251µg 5µg 27%
Folate 129µg 43µg 22%
Manganese 0.658mg 0.16mg 22%
Calcium 232mg 40mg 19%
Vitamin E 2.26mg 0.15mg 14%
Vitamin B2 0.13mg 0.04mg 7%
Fiber 4g 2.5g 6%
Magnesium 27mg 12mg 4%
Protein 3.02g 1.28g 3%
Vitamin B6 0.165mg 0.124mg 3%
Vitamin B3 0.742mg 0.234mg 3%
Copper 0.046mg 0.019mg 3%
Selenium 1.3µg 0.3µg 2%
Fructose 1.45g 2%
Choline 23.2mg 10.7mg 2%
Polyunsaturated fat 0.201g 0.017g 1%
Vitamin B5 0.267mg 0.212mg 1%
Vitamin B1 0.054mg 0.061mg 1%
Fats 0.61g 0.1g 1%
Potassium 213mg 170mg 1%
Vitamin C 35.3mg 36.6mg 1%
Calories 32kcal 25kcal 0%
Carbs 5.42g 5.8g 0%
Net carbs 1.42g 3.3g N/A
Iron 0.47mg 0.47mg 0%
Sugar 0.46g 3.2g N/A
Zinc 0.21mg 0.18mg 0%
Phosphorus 25mg 26mg 0%
Sodium 17mg 18mg 0%
Saturated fat 0.055g 0.034g 0%
Monounsaturated fat 0.03g 0.017g 0%
Tryptophan 0.031mg 0.011mg 0%
Threonine 0.086mg 0.035mg 0%
Isoleucine 0.1mg 0.03mg 0%
Leucine 0.151mg 0.041mg 0%
Lysine 0.117mg 0.044mg 0%
Methionine 0.033mg 0.012mg 0%
Phenylalanine 0.087mg 0.032mg 0%
Valine 0.12mg 0.042mg 0%
Histidine 0.047mg 0.022mg 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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +135.9%
Contains more FatsFats +510%
Contains more OtherOther +107.8%
~equal in Carbs ~5.8g
~equal in Water ~92.18g

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +76.5%
Contains more Poly. FatPolyunsaturated fat +1082.4%
Contains less Sat. FatSaturated fat -38.2%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.