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  6. Marrow-stem Kale vs. Chinese cabbage

Marrow-stem Kale vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and Chinese cabbage?

  • Marrow-stem Kale is higher in vitamin K, manganese, folate, vitamin E, calcium, fiber, and vitamin A, yet Chinese cabbage is higher in vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 326% more.
  • Marrow-stem Kale has 25 times more vitamin E than Chinese cabbage. While marrow-stem Kale has 2.26mg of vitamin E, Chinese cabbage has only 0.09mg.

We used Collards, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Marrow-stem Kale vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +121%
Contains more CopperCopper +119%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +313.8%
Contains more SeleniumSelenium +160%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +70.2%
Contains more PhosphorusPhosphorus +48%
~equal in Zinc ~0.19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +12.6%
Contains more Vitamin EVitamin E +2411.1%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B5Vitamin B5 +203.4%
Contains more Vitamin KVitamin K +860.7%
Contains more FolateFolate +95.5%
Contains more CholineCholine +262.5%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin B6Vitamin B6 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chinese cabbage DV% diff.
Vitamin K 437.1µg 45.5µg 326%
Manganese 0.658mg 0.159mg 22%
Folate 129µg 66µg 16%
Vitamin E 2.26mg 0.09mg 14%
Calcium 232mg 105mg 13%
Fiber 4g 1g 12%
Vitamin C 35.3mg 45mg 11%
Vitamin B2 0.13mg 0.07mg 5%
Iron 0.47mg 0.8mg 4%
Vitamin B5 0.267mg 0.088mg 4%
Protein 3.02g 1.5g 3%
Vitamin A 251µg 223µg 3%
Choline 23.2mg 6.4mg 3%
Copper 0.046mg 0.021mg 3%
Vitamin B3 0.742mg 0.5mg 2%
Vitamin B6 0.165mg 0.194mg 2%
Sodium 17mg 65mg 2%
Phosphorus 25mg 37mg 2%
Magnesium 27mg 19mg 2%
Polyunsaturated fat 0.201g 0.096g 1%
Calories 32kcal 13kcal 1%
Vitamin B1 0.054mg 0.04mg 1%
Selenium 1.3µg 0.5µg 1%
Potassium 213mg 252mg 1%
Carbs 5.42g 2.18g 1%
Fats 0.61g 0.2g 1%
Net carbs 1.42g 1.18g N/A
Sugar 0.46g 1.18g N/A
Zinc 0.21mg 0.19mg 0%
Saturated fat 0.055g 0.027g 0%
Monounsaturated fat 0.03g 0.015g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.086mg 0.049mg 0%
Isoleucine 0.1mg 0.085mg 0%
Leucine 0.151mg 0.088mg 0%
Lysine 0.117mg 0.089mg 0%
Methionine 0.033mg 0.009mg 0%
Phenylalanine 0.087mg 0.044mg 0%
Valine 0.12mg 0.066mg 0%
Histidine 0.047mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +66.3%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +109.4%
Contains less Sat. FatSaturated fat -50.9%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.