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Marrow-stem Kale vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and parmigiano-Reggiano

  • Marrow-stem Kale has more vitamin K, vitamin A, and vitamin C; however, parmigiano-Reggiano is higher in phosphorus, vitamin B12, calcium, zinc, and selenium.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than parmigiano-Reggiano.
  • Marrow-stem Kale has less sodium.

Food varieties used in this article are Collards, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Marrow-stem Kale vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +70.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +674.1%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +378%
Contains more IronIron +91.5%
Contains more CopperCopper +417.4%
Contains more ZincZinc +1742.9%
Contains more PhosphorusPhosphorus +2816%
Contains more SeleniumSelenium +1261.5%

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.
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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B3Vitamin B3 +550.9%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +25611.8%
Contains more FolateFolate +1190%
Contains more CholineCholine +12.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +273.8%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +295.6%
Contains more WaterWater +77.1%
Contains more ProteinProtein +562.3%
Contains more FatsFats +3178.7%
Contains more OtherOther +503.8%

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +20226.7%
Contains more Poly. FatPolyunsaturated fat +129.9%

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 Parmigiano-Reggiano
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Parmigiano-Reggiano DV% diff.
Vitamin K 437.1µg 1.7µg 363%
Phosphorus 25mg 729mg 101%
Vitamin B12 0µg 2.26µg 94%
Calcium 232mg 1109mg 88%
Sodium 17mg 1529mg 66%
Saturated fat 0.055g 13.317g 60%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 20g 34%
Zinc 0.21mg 3.87mg 33%
Selenium 1.3µg 17.7µg 30%
Folate 129µg 10µg 30%
Fats 0.61g 20g 30%
Cholesterol 0mg 88mg 29%
Vitamin B2 0.13mg 0.486mg 27%
Manganese 0.658mg 0.085mg 25%
Copper 0.046mg 0.238mg 21%
Fiber 4g 0g 16%
Monounsaturated fat 0.03g 6.098g 15%
Vitamin E 2.26mg 0.17mg 14%
Calories 32kcal 265kcal 12%
Vitamin A 251µg 160µg 10%
Vitamin B6 0.165mg 0.049mg 9%
Iron 0.47mg 0.9mg 5%
Vitamin B3 0.742mg 0.114mg 4%
Potassium 213mg 125mg 3%
Magnesium 27mg 38mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Polyunsaturated fat 0.201g 0.462g 2%
Vitamin B1 0.054mg 0.029mg 2%
Carbs 5.42g 1.37g 1%
Vitamin B5 0.267mg 0.325mg 1%
Net carbs 1.42g 1.37g N/A
Sugar 0.46g 0g N/A
Choline 23.2mg 20.7mg 0%
Tryptophan 0.031mg 0.24mg 0%
Threonine 0.086mg 1.519mg 0%
Isoleucine 0.1mg 1.2mg 0%
Leucine 0.151mg 2.983mg 0%
Lysine 0.117mg 2.459mg 0%
Methionine 0.033mg 0.369mg 0%
Phenylalanine 0.087mg 1.604mg 0%
Valine 0.12mg 1.498mg 0%
Histidine 0.047mg 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
120%
Marrow-stem Kale
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1512mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 13.262g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.7)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.