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  6. Marrow-stem Kale vs. Cream cheese

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

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How are Marrow-stem Kale and Cream cheese different?

  • Marrow-stem Kale is richer in Vitamin K, Vitamin C, Folate, Manganese, Fiber, and Calcium, while Cream cheese is higher in Selenium.
  • Marrow-stem Kale covers your daily need of Vitamin K 363% more than Cream cheese.
  • Marrow-stem Kale is lower in Sodium.

Collards, raw and Cheese, cream types were used in this article.

Infographic

Marrow-stem Kale vs Cream 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
7
:
3
Cream cheese
Cream cheese
Contains more Calcium +139.2%
Contains more Iron +327.3%
Contains more Magnesium +200%
Contains more Potassium +61.4%
Contains less Sodium -94.6%
Contains more Copper +155.6%
Contains more Manganese +5881.8%
Contains more Phosphorus +328%
Contains more Zinc +138.1%
Contains more Selenium +561.5%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +139.2%
Contains more Iron +327.3%
Contains more Magnesium +200%
Contains more Potassium +61.4%
Contains less Sodium -94.6%
Contains more Copper +155.6%
Contains more Manganese +5881.8%
Contains more Phosphorus +328%
Contains more Zinc +138.1%
Contains more Selenium +561.5%

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
8
:
3
Cream cheese
Cream cheese
Contains more Vitamin A +351.8%
Contains more Vitamin E +162.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +715.4%
Contains more Vitamin B6 +194.6%
Contains more Folate +1333.3%
Contains more Vitamin K +20714.3%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B12 +∞%
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%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin A +351.8%
Contains more Vitamin E +162.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B3 +715.4%
Contains more Vitamin B6 +194.6%
Contains more Folate +1333.3%
Contains more Vitamin K +20714.3%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
2
:
3
Cream cheese
Cream cheese
Contains more Water +70.3%
Contains more Protein +103.6%
Contains more Fats +5545.9%
Equal in Carbs - 5.52
Equal in Other - 1.27
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Water +70.3%
Contains more Protein +103.6%
Contains more Fats +5545.9%
Equal in Carbs - 5.52
Equal in Other - 1.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
2
Cream cheese
Cream cheese
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +29590%
Contains more Polyunsaturated fat +637.8%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +29590%
Contains more Polyunsaturated fat +637.8%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cream cheese Opinion
Net carbs 1.42g 5.52g Cream cheese
Protein 3.02g 6.15g Cream cheese
Fats 0.61g 34.44g Cream cheese
Carbs 5.42g 5.52g Cream cheese
Calories 32kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 0.46g 3.76g Marrow-stem Kale
Fiber 4g 0g Marrow-stem Kale
Calcium 232mg 97mg Marrow-stem Kale
Iron 0.47mg 0.11mg Marrow-stem Kale
Magnesium 27mg 9mg Marrow-stem Kale
Phosphorus 25mg 107mg Cream cheese
Potassium 213mg 132mg Marrow-stem Kale
Sodium 17mg 314mg Marrow-stem Kale
Zinc 0.21mg 0.5mg Cream cheese
Copper 0.046mg 0.018mg Marrow-stem Kale
Manganese 0.658mg 0.011mg Marrow-stem Kale
Selenium 1.3µg 8.6µg Cream cheese
Vitamin A 5019IU 1111IU Marrow-stem Kale
Vitamin A RAE 251µg 308µg Cream cheese
Vitamin E 2.26mg 0.86mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.023mg Marrow-stem Kale
Vitamin B2 0.13mg 0.23mg Cream cheese
Vitamin B3 0.742mg 0.091mg Marrow-stem Kale
Vitamin B5 0.267mg 0.517mg Cream cheese
Vitamin B6 0.165mg 0.056mg Marrow-stem Kale
Folate 129µg 9µg Marrow-stem Kale
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 437.1µg 2.1µg Marrow-stem Kale
Tryptophan 0.031mg 0.069mg Cream cheese
Threonine 0.086mg 0.233mg Cream cheese
Isoleucine 0.1mg 0.324mg Cream cheese
Leucine 0.151mg 0.657mg Cream cheese
Lysine 0.117mg 0.567mg Cream cheese
Methionine 0.033mg 0.191mg Cream cheese
Phenylalanine 0.087mg 0.291mg Cream cheese
Valine 0.12mg 0.395mg Cream cheese
Histidine 0.047mg 0.175mg Cream cheese
Cholesterol 0mg 101mg Marrow-stem Kale
Saturated Fat 0.055g 20.213g Marrow-stem Kale
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 0.03g 8.907g Cream cheese
Polyunsaturated fat 0.201g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cream 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
19%
Cream cheese
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 20.158g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in glycemic index?
Cream cheese
Cream 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.

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.