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  6. Marrow-stem Kale vs. Blue cheese

Marrow-stem Kale vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on differences between Marrow-stem Kale and Blue cheese

  • Marrow-stem Kale has more Vitamin K, Vitamin C, and Manganese, however, Blue cheese is higher in Phosphorus, Vitamin B12, Calcium, and Vitamin B5.
  • Marrow-stem Kale covers your daily Vitamin K needs 362% more than Blue cheese.
  • Marrow-stem Kale has less Sodium.

Food varieties used in this article are Collards, raw and Cheese, blue.

Infographic

Marrow-stem Kale vs Blue cheese 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.
Marrow-stem Kale
Marrow-stem Kale
5
:
5
Blue cheese
Blue cheese
Contains more Iron +51.6%
Contains more Magnesium +17.4%
Contains less Sodium -98.5%
Contains more Copper +15%
Contains more Manganese +7211.1%
Contains more Calcium +127.6%
Contains more Phosphorus +1448%
Contains more Potassium +20.2%
Contains more Zinc +1166.7%
Contains more Selenium +1015.4%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Iron +51.6%
Contains more Magnesium +17.4%
Contains less Sodium -98.5%
Contains more Copper +15%
Contains more Manganese +7211.1%
Contains more Calcium +127.6%
Contains more Phosphorus +1448%
Contains more Potassium +20.2%
Contains more Zinc +1166.7%
Contains more Selenium +1015.4%

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.
Marrow-stem Kale
Marrow-stem Kale
6
:
6
Blue cheese
Blue cheese
Contains more Vitamin A +596.1%
Contains more Vitamin E +804%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.2%
Contains more Folate +258.3%
Contains more Vitamin K +18112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +547.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.166
Marrow-stem Kale
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%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin A +596.1%
Contains more Vitamin E +804%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.2%
Contains more Folate +258.3%
Contains more Vitamin K +18112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +547.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.166

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
2
:
3
Blue cheese
Blue cheese
Contains more Carbs +131.6%
Contains more Water +111.3%
Contains more Protein +608.6%
Contains more Fats +4611.5%
Contains more Other +284.2%
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Carbs +131.6%
Contains more Water +111.3%
Contains more Protein +608.6%
Contains more Fats +4611.5%
Contains more Other +284.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
2
Blue cheese
Blue cheese
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +25826.7%
Contains more Polyunsaturated fat +298%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +25826.7%
Contains more Polyunsaturated fat +298%

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 Blue cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Blue cheese Opinion
Net carbs 1.42g 2.34g Blue cheese
Protein 3.02g 21.4g Blue cheese
Fats 0.61g 28.74g Blue cheese
Carbs 5.42g 2.34g Marrow-stem Kale
Calories 32kcal 353kcal Blue cheese
Sugar 0.46g 0.5g Marrow-stem Kale
Fiber 4g 0g Marrow-stem Kale
Calcium 232mg 528mg Blue cheese
Iron 0.47mg 0.31mg Marrow-stem Kale
Magnesium 27mg 23mg Marrow-stem Kale
Phosphorus 25mg 387mg Blue cheese
Potassium 213mg 256mg Blue cheese
Sodium 17mg 1146mg Marrow-stem Kale
Zinc 0.21mg 2.66mg Blue cheese
Copper 0.046mg 0.04mg Marrow-stem Kale
Manganese 0.658mg 0.009mg Marrow-stem Kale
Selenium 1.3µg 14.5µg Blue cheese
Vitamin A 5019IU 721IU Marrow-stem Kale
Vitamin A RAE 251µg 198µg Marrow-stem Kale
Vitamin E 2.26mg 0.25mg Marrow-stem Kale
Vitamin D 0IU 21IU Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.029mg Marrow-stem Kale
Vitamin B2 0.13mg 0.382mg Blue cheese
Vitamin B3 0.742mg 1.016mg Blue cheese
Vitamin B5 0.267mg 1.729mg Blue cheese
Vitamin B6 0.165mg 0.166mg Blue cheese
Folate 129µg 36µg Marrow-stem Kale
Vitamin B12 0µg 1.22µg Blue cheese
Vitamin K 437.1µg 2.4µg Marrow-stem Kale
Tryptophan 0.031mg 0.312mg Blue cheese
Threonine 0.086mg 0.785mg Blue cheese
Isoleucine 0.1mg 1.124mg Blue cheese
Leucine 0.151mg 1.919mg Blue cheese
Lysine 0.117mg 1.852mg Blue cheese
Methionine 0.033mg 0.584mg Blue cheese
Phenylalanine 0.087mg 1.087mg Blue cheese
Valine 0.12mg 1.556mg Blue cheese
Histidine 0.047mg 0.758mg Blue cheese
Cholesterol 0mg 75mg Marrow-stem Kale
Saturated Fat 0.055g 18.669g Marrow-stem Kale
Monounsaturated Fat 0.03g 7.778g Blue cheese
Polyunsaturated fat 0.201g 0.8g Blue cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Blue cheese
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
147%
Marrow-stem Kale
42%
Blue cheese
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1129mg)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 18.614g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 32)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.