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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 RAE, 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 50 times less Vitamin A RAE than Marrow-stem Kale. Marrow-stem Kale has 251µg of Vitamin A RAE, while Cabbage has 5µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +480%
Contains more Magnesium +125%
Contains more Potassium +25.3%
Contains more Zinc +16.7%
Contains more Copper +142.1%
Equal in Iron - 0.47
Equal in Phosphorus - 26
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
Contains more Calcium +480%
Contains more Magnesium +125%
Contains more Potassium +25.3%
Contains more Zinc +16.7%
Contains more Copper +142.1%
Equal in Iron - 0.47
Equal in Phosphorus - 26
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +5021.4%
Contains more Vitamin E +1406.7%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +217.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +33.1%
Contains more Folate +200%
Contains more Vitamin K +475.1%
Contains more Vitamin B1 +13%
Equal in Vitamin C - 36.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +5021.4%
Contains more Vitamin E +1406.7%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +217.1%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +33.1%
Contains more Folate +200%
Contains more Vitamin K +475.1%
Contains more Vitamin B1 +13%
Equal in Vitamin C - 36.6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cabbage Opinion
Net carbs 1.42g 3.3g Cabbage
Protein 3.02g 1.28g Marrow-stem Kale
Fats 0.61g 0.1g Marrow-stem Kale
Carbs 5.42g 5.8g Cabbage
Calories 32kcal 25kcal Marrow-stem Kale
Starch g 0g Cabbage
Fructose g 1.45g Cabbage
Sugar 0.46g 3.2g Marrow-stem Kale
Fiber 4g 2.5g Marrow-stem Kale
Calcium 232mg 40mg Marrow-stem Kale
Iron 0.47mg 0.47mg
Magnesium 27mg 12mg Marrow-stem Kale
Phosphorus 25mg 26mg Cabbage
Potassium 213mg 170mg Marrow-stem Kale
Sodium 17mg 18mg Marrow-stem Kale
Zinc 0.21mg 0.18mg Marrow-stem Kale
Copper 0.046mg 0.019mg Marrow-stem Kale
Vitamin A 5019IU 98IU Marrow-stem Kale
Vitamin E 2.26mg 0.15mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 36.6mg Cabbage
Vitamin B1 0.054mg 0.061mg Cabbage
Vitamin B2 0.13mg 0.04mg Marrow-stem Kale
Vitamin B3 0.742mg 0.234mg Marrow-stem Kale
Vitamin B5 0.267mg 0.212mg Marrow-stem Kale
Vitamin B6 0.165mg 0.124mg Marrow-stem Kale
Folate 129µg 43µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 76µg Marrow-stem Kale
Tryptophan 0.031mg 0.011mg Marrow-stem Kale
Threonine 0.086mg 0.035mg Marrow-stem Kale
Isoleucine 0.1mg 0.03mg Marrow-stem Kale
Leucine 0.151mg 0.041mg Marrow-stem Kale
Lysine 0.117mg 0.044mg Marrow-stem Kale
Methionine 0.033mg 0.012mg Marrow-stem Kale
Phenylalanine 0.087mg 0.032mg Marrow-stem Kale
Valine 0.12mg 0.042mg Marrow-stem Kale
Histidine 0.047mg 0.022mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.034g Cabbage
Monounsaturated Fat 0.03g 0.017g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.017g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
35
Cabbage
Mineral Summary Score
20
Marrow-stem Kale
10
Cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
8%
Cabbage
Carbohydrates
5%
Marrow-stem Kale
6%
Cabbage
Fats
3%
Marrow-stem Kale
0%
Cabbage

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.