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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 the differences between marrow-stem Kale and blue cheese

  • Marrow-stem Kale has more vitamin K, vitamin A, 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.
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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +17.4%
Contains more IronIron +51.6%
Contains more CopperCopper +15%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +7211.1%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +1448%
Contains more SeleniumSelenium +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.
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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26.8%
Contains more Vitamin EVitamin E +804%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +258.3%
Contains more CholineCholine +50.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +547.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.166mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Blue cheese DV% diff.
Vitamin K 437.1µg 2.4µg 362%
Saturated fat 0.055g 18.669g 85%
Phosphorus 25mg 387mg 52%
Vitamin B12 0µg 1.22µg 51%
Sodium 17mg 1146mg 49%
Fats 0.61g 28.74g 43%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 21.4g 37%
Calcium 232mg 528mg 30%
Vitamin B5 0.267mg 1.729mg 29%
Manganese 0.658mg 0.009mg 28%
Cholesterol 0mg 75mg 25%
Selenium 1.3µg 14.5µg 24%
Folate 129µg 36µg 23%
Zinc 0.21mg 2.66mg 22%
Monounsaturated fat 0.03g 7.778g 19%
Vitamin B2 0.13mg 0.382mg 19%
Calories 32kcal 353kcal 16%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.25mg 13%
Vitamin A 251µg 198µg 6%
Polyunsaturated fat 0.201g 0.8g 4%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.054mg 0.029mg 2%
Vitamin B3 0.742mg 1.016mg 2%
Iron 0.47mg 0.31mg 2%
Carbs 5.42g 2.34g 1%
Choline 23.2mg 15.4mg 1%
Magnesium 27mg 23mg 1%
Potassium 213mg 256mg 1%
Copper 0.046mg 0.04mg 1%
Net carbs 1.42g 2.34g N/A
Sugar 0.46g 0.5g N/A
Vitamin B6 0.165mg 0.166mg 0%
Tryptophan 0.031mg 0.312mg 0%
Threonine 0.086mg 0.785mg 0%
Isoleucine 0.1mg 1.124mg 0%
Leucine 0.151mg 1.919mg 0%
Lysine 0.117mg 1.852mg 0%
Methionine 0.033mg 0.584mg 0%
Phenylalanine 0.087mg 1.087mg 0%
Valine 0.12mg 1.556mg 0%
Histidine 0.047mg 0.758mg 0%

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
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 CarbsCarbs +131.6%
Contains more WaterWater +111.3%
Contains more ProteinProtein +608.6%
Contains more FatsFats +4611.5%
Contains more OtherOther +284.2%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +25826.7%
Contains more Poly. FatPolyunsaturated fat +298%

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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. 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.