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  6. Marrow-stem Kale vs. Mozzarella

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

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How are marrow-stem Kale and mozzarella different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate, while mozzarella is higher in phosphorus, calcium, vitamin B12, zinc, and selenium.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than mozzarella.
  • Marrow-stem Kale is lower in saturated fat.

Collards, raw and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Marrow-stem Kale vs Mozzarella infographic
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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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +124.2%
Contains more IronIron +88%
Contains more CopperCopper +70.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +215.1%
Contains more ZincZinc +1390.5%
Contains more PhosphorusPhosphorus +1996%
Contains more SeleniumSelenium +1107.7%
~equal in Magnesium ~26mg
~equal in Sodium ~16mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83.2%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +26.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mozzarella DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Phosphorus 25mg 524mg 71%
Calcium 232mg 731mg 50%
Saturated fat 0.055g 10.867g 49%
Protein 3.02g 27.5g 49%
Vitamin C 35.3mg 0mg 39%
Vitamin B12 0µg 0.92µg 38%
Folate 129µg 9µg 30%
Manganese 0.658mg 29%
Zinc 0.21mg 3.13mg 27%
Selenium 1.3µg 15.7µg 26%
Fats 0.61g 17.1g 25%
Cholesterol 0mg 54mg 18%
Vitamin B2 0.13mg 0.34mg 16%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.15mg 14%
Vitamin A 251µg 137µg 13%
Monounsaturated fat 0.03g 4.844g 12%
Calories 32kcal 280kcal 12%
Vitamin B6 0.165mg 0.08mg 7%
Vitamin B5 0.267mg 5%
Vitamin B3 0.742mg 0.12mg 4%
Vitamin B1 0.054mg 0.02mg 3%
Iron 0.47mg 0.25mg 3%
Potassium 213mg 95mg 3%
Polyunsaturated fat 0.201g 0.509g 2%
Copper 0.046mg 0.027mg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Choline 23.2mg 18.4mg 1%
Carbs 5.42g 3.1g 1%
Net carbs 1.42g 3.1g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 1.23g N/A
Sodium 17mg 16mg 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +74.8%
Contains more WaterWater +79.6%
Contains more ProteinProtein +810.6%
Contains more FatsFats +2703.3%
Contains more OtherOther +80.5%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +16046.7%
Contains more Poly. FatPolyunsaturated fat +153.2%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.