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

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A recap on differences between marrow-stem Kale and caramel

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E; however, caramel is higher in phosphorus and vitamin B12.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than caramel.
  • Marrow-stem Kale has less saturated fat.
  • The glycemic index of caramel is higher.

Food varieties used in this article are Collards, raw and Candies, caramels.

Infographic

Marrow-stem Kale vs Caramel 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.
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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +68.1%
Contains more IronIron +235.7%
Contains more CopperCopper +155.6%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +5881.8%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +356%
Contains more SeleniumSelenium +38.5%
~equal in Potassium ~214mg

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin B3Vitamin B3 +401.4%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +3125%
Contains more CholineCholine +190%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B5Vitamin B5 +132.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +954.4%
Contains more ProteinProtein +52.3%
Contains more FatsFats +1227.9%
Contains more CarbsCarbs +1320.7%
Contains more OtherOther +35.3%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +5040%
Contains more Poly. FatPolyunsaturated fat +1630.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Caramel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Caramel DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Vitamin C 35.3mg 0.4mg 39%
Folate 129µg 4µg 31%
Manganese 0.658mg 0.011mg 28%
Vitamin A 251µg 12µg 27%
Carbs 5.42g 77g 24%
Polyunsaturated fat 0.201g 3.478g 22%
Calories 32kcal 382kcal 18%
Fiber 4g 0g 16%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 25mg 114mg 13%
Vitamin E 2.26mg 0.46mg 12%
Fats 0.61g 8.1g 12%
Saturated fat 0.055g 2.476g 11%
Vitamin B2 0.13mg 0.256mg 10%
Sodium 17mg 245mg 10%
Calcium 232mg 138mg 9%
Vitamin B6 0.165mg 0.056mg 8%
Vitamin B5 0.267mg 0.62mg 7%
Monounsaturated fat 0.03g 1.542g 4%
Vitamin B3 0.742mg 0.148mg 4%
Vitamin B1 0.054mg 0.103mg 4%
Iron 0.47mg 0.14mg 4%
Protein 3.02g 4.6g 3%
Copper 0.046mg 0.018mg 3%
Choline 23.2mg 8mg 3%
Magnesium 27mg 17mg 2%
Zinc 0.21mg 0.44mg 2%
Cholesterol 0mg 7mg 2%
Selenium 1.3µg 1.8µg 1%
Net carbs 1.42g 77g N/A
Potassium 213mg 214mg 0%
Sugar 0.46g 65.5g N/A
Tryptophan 0.031mg 0.06mg 0%
Threonine 0.086mg 0.192mg 0%
Isoleucine 0.1mg 0.258mg 0%
Leucine 0.151mg 0.417mg 0%
Lysine 0.117mg 0.338mg 0%
Methionine 0.033mg 0.107mg 0%
Phenylalanine 0.087mg 0.205mg 0%
Valine 0.12mg 0.285mg 0%
Histidine 0.047mg 0.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Caramel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
16%
Caramel
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
19%
Caramel

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 65.04g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.421g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 33)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.