Marrow-stem Kale vs. Cheese sandwich — In-Depth Nutrition Comparison
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The main differences between Marrow-stem Kale and Cheese sandwich
- Marrow-stem Kale has more Vitamin C, and Vitamin A RAE, however, Cheese sandwich has more Phosphorus, Selenium, Iron, Vitamin B1, Vitamin B2, and Manganese.
- Daily need coverage for Phosphorus from Cheese sandwich is 51% higher.
- Cheese sandwich has 24 times less Vitamin C than Marrow-stem Kale. Marrow-stem Kale has 35.3mg of Vitamin C, while Cheese sandwich has 1.5mg.
- Marrow-stem Kale is lower in Sodium.
Food types used in this article are Collards, raw and Crackers, wheat, sandwich, with cheese filling.
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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.
Contains
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Calcium
+13.7%
Contains
less
Sodium
-98%
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Iron
+457.4%
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Magnesium
+100%
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Phosphorus
+1428%
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Potassium
+43.7%
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Zinc
+314.3%
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Copper
+247.8%
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Manganese
+64.6%
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Selenium
+1769.2%
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Calcium
+13.7%
Contains
less
Sodium
-98%
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Iron
+457.4%
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Magnesium
+100%
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Phosphorus
+1428%
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Potassium
+43.7%
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Zinc
+314.3%
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Copper
+247.8%
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Manganese
+64.6%
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Selenium
+1769.2%
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.
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Contains
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Vitamin A
+6969%
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Vitamin C
+2253.3%
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Folate
+101.6%
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Vitamin B1
+563%
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Vitamin B2
+228.5%
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Vitamin B3
+329.2%
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Vitamin B5
+133%
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Vitamin B6
+58.2%
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Vitamin B12
+∞%
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Vitamin A
+6969%
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Vitamin C
+2253.3%
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Folate
+101.6%
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Vitamin B1
+563%
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Vitamin B2
+228.5%
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Vitamin B3
+329.2%
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Vitamin B5
+133%
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Vitamin B6
+58.2%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+2700.6%
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Protein
+224.5%
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Fats
+3998.4%
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Carbs
+973.8%
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Other
+185.7%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Contains
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Water
+2700.6%
Contains
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Protein
+224.5%
Contains
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Fats
+3998.4%
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Carbs
+973.8%
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Other
+185.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98.7%
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Monounsaturated Fat
+34403.3%
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Polyunsaturated fat
+4460.2%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
4.129 g
Monounsaturated Fat:
10.351 g
Polyunsaturated fat:
9.166 g
Contains
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Saturated Fat
-98.7%
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Monounsaturated Fat
+34403.3%
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Polyunsaturated fat
+4460.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 55.1g |
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| Protein | 3.02g | 9.8g |
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| Fats | 0.61g | 25g |
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| Carbs | 5.42g | 58.2g |
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| Calories | 32kcal | 497kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 3.1g |
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| Calcium | 232mg | 204mg |
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| Iron | 0.47mg | 2.62mg |
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| Magnesium | 27mg | 54mg |
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| Phosphorus | 25mg | 382mg |
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| Potassium | 213mg | 306mg |
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| Sodium | 17mg | 839mg |
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| Zinc | 0.21mg | 0.87mg |
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| Copper | 0.046mg | 0.16mg |
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| Manganese | 0.658mg | 1.083mg |
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| Selenium | 1.3µg | 24.3µg |
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| Vitamin A | 5019IU | 71IU |
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| Vitamin A RAE | 251µg | 21µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 1.5mg |
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| Vitamin B1 | 0.054mg | 0.358mg |
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| Vitamin B2 | 0.13mg | 0.427mg |
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| Vitamin B3 | 0.742mg | 3.185mg |
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| Vitamin B5 | 0.267mg | 0.622mg |
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| Vitamin B6 | 0.165mg | 0.261mg |
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| Folate | 129µg | 64µg |
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| Vitamin B12 | 0µg | 0.12µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.13mg |
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| Threonine | 0.086mg | 0.298mg |
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| Isoleucine | 0.1mg | 0.383mg |
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| Leucine | 0.151mg | 0.698mg |
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| Lysine | 0.117mg | 0.344mg |
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| Methionine | 0.033mg | 0.167mg |
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| Phenylalanine | 0.087mg | 0.472mg |
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| Valine | 0.12mg | 0.438mg |
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| Histidine | 0.047mg | 0.219mg |
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| Cholesterol | 0mg | 7mg |
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| Saturated Fat | 0.055g | 4.129g |
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| Monounsaturated Fat | 0.03g | 10.351g |
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| Polyunsaturated fat | 0.201g | 9.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
25%
85%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 822mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 4.074g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
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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.