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  6. Marrow-stem Kale vs. Caper

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

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A recap on differences between marrow-stem Kale and caper

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin B6; however, caper is higher in copper and iron.
  • Marrow-stem Kale covers your daily vitamin K needs 344% more than caper.
  • Caper contains 36 times less vitamin A than marrow-stem Kale. Marrow-stem Kale contains 5019IU of vitamin A, while caper contains 138IU.
  • Marrow-stem Kale has less sodium.

Food varieties used in this article are Collards, raw and Capers, canned.

Infographic

Marrow-stem Kale vs Caper 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%
Caper
Caper
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +432.5%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +743.6%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +255.3%
Contains more CopperCopper +713%
Contains more ZincZinc +52.4%
~equal in Selenium ~1.2µg

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%
Caper
Caper
0
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +720.9%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin EVitamin E +156.8%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +888.9%
Contains more Vitamin B6Vitamin B6 +617.4%
Contains more Vitamin KVitamin K +1676.8%
Contains more FolateFolate +460.9%
Contains more CholineCholine +256.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Caper DV% diff.
Vitamin K 437.1µg 24.6µg 344%
Sodium 17mg 2348mg 101%
Copper 0.046mg 0.374mg 36%
Vitamin C 35.3mg 4.3mg 34%
Vitamin A 251µg 7µg 27%
Folate 129µg 23µg 27%
Manganese 0.658mg 0.078mg 25%
Calcium 232mg 40mg 19%
Iron 0.47mg 1.67mg 15%
Vitamin B6 0.165mg 0.023mg 11%
Vitamin E 2.26mg 0.88mg 9%
Vitamin B5 0.267mg 0.027mg 5%
Potassium 213mg 40mg 5%
Fiber 4g 3.2g 3%
Choline 23.2mg 6.5mg 3%
Vitamin B1 0.054mg 0.018mg 3%
Phosphorus 25mg 10mg 2%
Zinc 0.21mg 0.32mg 1%
Magnesium 27mg 33mg 1%
Saturated fat 0.055g 0.233g 1%
Polyunsaturated fat 0.201g 0.304g 1%
Protein 3.02g 2.36g 1%
Vitamin B2 0.13mg 0.139mg 1%
Vitamin B3 0.742mg 0.652mg 1%
Calories 32kcal 23kcal 0%
Fats 0.61g 0.86g 0%
Carbs 5.42g 4.89g 0%
Net carbs 1.42g 1.69g N/A
Sugar 0.46g 0.41g N/A
Selenium 1.3µg 1.2µg 0%
Monounsaturated fat 0.03g 0.063g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - DPA 0g 0.001g N/A

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
Caper
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +28%
Contains more FatsFats +41%
Contains more OtherOther +504.5%
~equal in Carbs ~4.89g
~equal in Water ~83.85g

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
Caper
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +51.2%

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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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.