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  6. Marrow-stem Kale vs. Cauliflower

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

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What are the main differences between marrow-stem Kale and cauliflower?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, fiber, and vitamin B2, yet cauliflower is richer in vitamin C and vitamin B5.
  • Marrow-stem Kale's daily need coverage for vitamin K is 351% higher.

We used Collards, raw and Cauliflower, raw types in this comparison.

Infographic

Marrow-stem Kale vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +954.5%
Contains more IronIron +11.9%
Contains more CopperCopper +17.9%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +324.5%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +40.4%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +76%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin KVitamin K +2720%
Contains more FolateFolate +126.3%
Contains more Vitamin CVitamin C +36.5%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more CholineCholine +90.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cauliflower DV% diff.
Vitamin K 437.1µg 15.5µg 351%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.155mg 22%
Calcium 232mg 22mg 21%
Folate 129µg 57µg 18%
Vitamin E 2.26mg 0.08mg 15%
Vitamin C 35.3mg 48.2mg 14%
Vitamin B5 0.267mg 0.667mg 8%
Fiber 4g 2g 8%
Vitamin B2 0.13mg 0.06mg 5%
Choline 23.2mg 44.3mg 4%
Magnesium 27mg 15mg 3%
Phosphorus 25mg 44mg 3%
Potassium 213mg 299mg 3%
Protein 3.02g 1.92g 2%
Selenium 1.3µg 0.6µg 1%
Vitamin B3 0.742mg 0.507mg 1%
Copper 0.046mg 0.039mg 1%
Sodium 17mg 30mg 1%
Zinc 0.21mg 0.27mg 1%
Iron 0.47mg 0.42mg 1%
Polyunsaturated fat 0.201g 0.031g 1%
Fructose 0.97g 1%
Fats 0.61g 0.28g 1%
Vitamin B6 0.165mg 0.184mg 1%
Calories 32kcal 25kcal 0%
Net carbs 1.42g 2.97g N/A
Carbs 5.42g 4.97g 0%
Sugar 0.46g 1.91g N/A
Vitamin B1 0.054mg 0.05mg 0%
Saturated fat 0.055g 0.13g 0%
Monounsaturated fat 0.03g 0.034g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.086mg 0.076mg 0%
Isoleucine 0.1mg 0.071mg 0%
Leucine 0.151mg 0.106mg 0%
Lysine 0.117mg 0.217mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.087mg 0.065mg 0%
Valine 0.12mg 0.125mg 0%
Histidine 0.047mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +57.3%
Contains more FatsFats +117.9%
Contains more OtherOther +75%
~equal in Carbs ~4.97g
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +548.4%
Contains more Mono. FatMonounsaturated fat +13.3%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.