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  6. Marrow-stem Kale vs. Brunost

Marrow-stem Kale vs. Brunost — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and brunost

  • Marrow-stem Kale has more vitamin A, vitamin C, and folate; however, brunost is richer in vitamin B12, vitamin B2, vitamin B5, phosphorus, and potassium.
  • Brunost's daily need coverage for vitamin B12 is 101% more.
  • Marrow-stem Kale contains less saturated fat.

The food varieties used in the comparison are Collards, raw and Cheese, gjetost.

Infographic

Marrow-stem Kale vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1545%
Contains more MagnesiumMagnesium +159.3%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +561.5%
Contains more IronIron +10.6%
Contains more CopperCopper +73.9%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +1676%
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2480%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33.1%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B2Vitamin B2 +963.1%
Contains more Vitamin B5Vitamin B5 +1155.1%
Contains more Vitamin B6Vitamin B6 +64.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.813mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Brunost DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.13mg 1.382mg 96%
Saturated fat 0.055g 19.16g 87%
Vitamin B5 0.267mg 3.351mg 62%
Phosphorus 25mg 444mg 60%
Fats 0.61g 29.51g 44%
Vitamin C 35.3mg 0mg 39%
Potassium 213mg 1409mg 35%
Folate 129µg 5µg 31%
Cholesterol 0mg 94mg 31%
Manganese 0.658mg 0.04mg 27%
Sodium 17mg 600mg 25%
Selenium 1.3µg 14.5µg 24%
Calories 32kcal 466kcal 22%
Vitamin B1 0.054mg 0.315mg 22%
Monounsaturated fat 0.03g 7.879g 20%
Calcium 232mg 400mg 17%
Fiber 4g 0g 16%
Vitamin E 2.26mg 15%
Protein 3.02g 9.65g 13%
Carbs 5.42g 42.65g 12%
Magnesium 27mg 70mg 10%
Vitamin A 251µg 334µg 9%
Zinc 0.21mg 1.14mg 8%
Vitamin B6 0.165mg 0.271mg 8%
Polyunsaturated fat 0.201g 0.938g 5%
Choline 23.2mg 4%
Copper 0.046mg 0.08mg 4%
Iron 0.47mg 0.52mg 1%
Net carbs 1.42g 42.65g N/A
Sugar 0.46g N/A
Vitamin B3 0.742mg 0.813mg 0%
Tryptophan 0.031mg 0.135mg 0%
Threonine 0.086mg 0.393mg 0%
Isoleucine 0.1mg 0.519mg 0%
Leucine 0.151mg 0.992mg 0%
Lysine 0.117mg 0.814mg 0%
Methionine 0.033mg 0.318mg 0%
Phenylalanine 0.087mg 0.54mg 0%
Valine 0.12mg 0.765mg 0%
Histidine 0.047mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +566.8%
Contains more ProteinProtein +219.5%
Contains more FatsFats +4737.7%
Contains more CarbsCarbs +686.9%
Contains more OtherOther +257.1%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +26163.3%
Contains more Poly. FatPolyunsaturated fat +366.7%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.