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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, Vitamin A RAE, 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.
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 Manganese +324.5%
Contains more Selenium +116.7%
Contains more Phosphorus +76%
Contains more Potassium +40.4%
Contains more Zinc +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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 Manganese +324.5%
Contains more Selenium +116.7%
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" charts 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%
Contains more Choline +90.9%
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 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 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%
Contains more Choline +90.9%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57.3%
Contains more Fats +117.9%
Contains more Other +75%
Equal in Carbs - 4.97
Equal in Water - 92.07
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 Protein +57.3%
Contains more Fats +117.9%
Contains more Other +75%
Equal in Carbs - 4.97
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +548.4%
Contains more Monounsaturated Fat +13.3%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +548.4%
Contains more Monounsaturated Fat +13.3%

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 Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins 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
Fructose 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
Manganese 0.658mg 0.155mg Marrow-stem Kale
Selenium 1.3µg 0.6µg Marrow-stem Kale
Vitamin A 5019IU 0IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg 0.08mg Marrow-stem Kale
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
Choline 23.2mg 44.3mg Cauliflower
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
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
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

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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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
137%
Marrow-stem Kale
30%
Cauliflower
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
13%
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 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.
Which food is richer in vitamins?
?
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. 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.