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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, Manganese, Calcium, Folate, Vitamin E , Fiber, and Vitamin B2, yet Cauliflower is richer in Vitamin A RAE, Vitamin C, and Vitamin B5.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 351% higher.
  • Marrow-stem Kale has 28 times more Vitamin E than Cauliflower. Marrow-stem Kale has 2.26mg of Vitamin E , while Cauliflower has 0.08mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +954.5%
Contains more Iron +11.9%
Contains more Magnesium +80%
Contains less Sodium -43.3%
Contains more Copper +17.9%
Contains more Phosphorus +76%
Contains more Potassium +40.4%
Contains more Zinc +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +954.5%
Contains more Iron +11.9%
Contains more Magnesium +80%
Contains less Sodium -43.3%
Contains more Copper +17.9%
Contains more Phosphorus +76%
Contains more Potassium +40.4%
Contains more Zinc +28.6%

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 +∞%
Contains more Vitamin E +2725%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Contains more Vitamin K +2720%
Contains more Vitamin C +36.5%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +11.5%
Equal in Vitamin B1 - 0.05
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2725%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +46.4%
Contains more Folate +126.3%
Contains more Vitamin K +2720%
Contains more Vitamin C +36.5%
Contains more Vitamin B5 +149.8%
Contains more Vitamin B6 +11.5%
Equal in Vitamin B1 - 0.05

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 Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cauliflower Opinion
Net carbs 1.42g 2.97g Cauliflower
Protein 3.02g 1.92g Marrow-stem Kale
Fats 0.61g 0.28g Marrow-stem Kale
Carbs 5.42g 4.97g Marrow-stem Kale
Calories 32kcal 25kcal Marrow-stem Kale
Starch g g
Fructose g 0.97g Cauliflower
Sugar 0.46g 1.91g Marrow-stem Kale
Fiber 4g 2g Marrow-stem Kale
Calcium 232mg 22mg Marrow-stem Kale
Iron 0.47mg 0.42mg Marrow-stem Kale
Magnesium 27mg 15mg Marrow-stem Kale
Phosphorus 25mg 44mg Cauliflower
Potassium 213mg 299mg Cauliflower
Sodium 17mg 30mg Marrow-stem Kale
Zinc 0.21mg 0.27mg Cauliflower
Copper 0.046mg 0.039mg Marrow-stem Kale
Vitamin A 5019IU 0IU Marrow-stem Kale
Vitamin E 2.26mg 0.08mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 48.2mg Cauliflower
Vitamin B1 0.054mg 0.05mg Marrow-stem Kale
Vitamin B2 0.13mg 0.06mg Marrow-stem Kale
Vitamin B3 0.742mg 0.507mg Marrow-stem Kale
Vitamin B5 0.267mg 0.667mg Cauliflower
Vitamin B6 0.165mg 0.184mg Cauliflower
Folate 129µg 57µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 15.5µg Marrow-stem Kale
Tryptophan 0.031mg 0.02mg Marrow-stem Kale
Threonine 0.086mg 0.076mg Marrow-stem Kale
Isoleucine 0.1mg 0.071mg Marrow-stem Kale
Leucine 0.151mg 0.106mg Marrow-stem Kale
Lysine 0.117mg 0.217mg Cauliflower
Methionine 0.033mg 0.02mg Marrow-stem Kale
Phenylalanine 0.087mg 0.065mg Marrow-stem Kale
Valine 0.12mg 0.125mg Cauliflower
Histidine 0.047mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.13g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.034g Cauliflower
Polyunsaturated fat 0.201g 0.031g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cauliflower
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
30
Cauliflower
Mineral Summary Score
20
Marrow-stem Kale
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
5%
Marrow-stem Kale
5%
Cauliflower
Fats
3%
Marrow-stem Kale
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.075g)
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 vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.