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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 A and vitamin C; however, cheese sandwich has more phosphorus, selenium, iron, vitamin B1, vitamin B2, and manganese.
  • Daily need coverage for vitamin A for marrow-stem Kale is 99% 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.
  • Cheese sandwich has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Marrow-stem Kale vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more CalciumCalcium +13.7%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +457.4%
Contains more CopperCopper +247.8%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +1428%
Contains more ManganeseManganese +64.6%
Contains more SeleniumSelenium +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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +2253.3%
Contains more Vitamin AVitamin A +1095.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +101.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +563%
Contains more Vitamin B2Vitamin B2 +228.5%
Contains more Vitamin B3Vitamin B3 +329.2%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2700.6%
Contains more ProteinProtein +224.5%
Contains more FatsFats +3998.4%
Contains more CarbsCarbs +973.8%
Contains more OtherOther +185.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +34403.3%
Contains more Poly. FatPolyunsaturated 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.
Marrow-stem Kale Cheese sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cheese sandwich DV% diff.
Vitamin K 437.1µg 364%
Polyunsaturated fat 0.201g 9.166g 60%
Phosphorus 25mg 382mg 51%
Selenium 1.3µg 24.3µg 42%
Fats 0.61g 25g 38%
Vitamin C 35.3mg 1.5mg 38%
Sodium 17mg 839mg 36%
Iron 0.47mg 2.62mg 27%
Monounsaturated fat 0.03g 10.351g 26%
Vitamin A 251µg 21µg 26%
Vitamin B1 0.054mg 0.358mg 25%
Vitamin B2 0.13mg 0.427mg 23%
Calories 32kcal 497kcal 23%
Saturated fat 0.055g 4.129g 19%
Carbs 5.42g 58.2g 18%
Manganese 0.658mg 1.083mg 18%
Folate 129µg 64µg 16%
Vitamin B3 0.742mg 3.185mg 15%
Vitamin E 2.26mg 15%
Protein 3.02g 9.8g 14%
Copper 0.046mg 0.16mg 13%
Vitamin B5 0.267mg 0.622mg 7%
Vitamin B6 0.165mg 0.261mg 7%
Magnesium 27mg 54mg 6%
Zinc 0.21mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Fiber 4g 3.1g 4%
Choline 23.2mg 4%
Calcium 232mg 204mg 3%
Potassium 213mg 306mg 3%
Cholesterol 0mg 7mg 2%
Net carbs 1.42g 55.1g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.13mg 0%
Threonine 0.086mg 0.298mg 0%
Isoleucine 0.1mg 0.383mg 0%
Leucine 0.151mg 0.698mg 0%
Lysine 0.117mg 0.344mg 0%
Methionine 0.033mg 0.167mg 0%
Phenylalanine 0.087mg 0.472mg 0%
Valine 0.12mg 0.438mg 0%
Histidine 0.047mg 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 822mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 4.074g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.