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  6. Marrow-stem Kale vs. Cherry

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

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The main differences between marrow-stem Kale and cherries

  • Cherries contain less vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, fiber, vitamin B6, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Cherries have 32 times less vitamin E than marrow-stem Kale. Marrow-stem Kale has 2.26mg of vitamin E, while cherries have 0.07mg.

Food types used in this article are Collards, raw and Cherries, sour, red, raw.

Infographic

Marrow-stem Kale vs Cherry 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%
Cherry
Cherry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +46.9%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +487.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +126.1%
Contains less SodiumSodium -82.4%

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%
Cherry
Cherry
0
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin CVitamin C +253%
Contains more Vitamin AVitamin A +292.2%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +20714.3%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +280.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cherry DV% diff.
Vitamin K 437.1µg 2.1µg 363%
Folate 129µg 8µg 30%
Vitamin C 35.3mg 10mg 28%
Manganese 0.658mg 0.112mg 24%
Calcium 232mg 16mg 22%
Vitamin A 251µg 64µg 21%
Vitamin E 2.26mg 0.07mg 15%
Fiber 4g 1.6g 10%
Vitamin B6 0.165mg 0.044mg 9%
Vitamin B2 0.13mg 0.04mg 7%
Copper 0.046mg 0.104mg 6%
Protein 3.02g 1g 4%
Fructose 3.51g 4%
Magnesium 27mg 9mg 4%
Choline 23.2mg 6.1mg 3%
Vitamin B3 0.742mg 0.4mg 2%
Selenium 1.3µg 0µg 2%
Vitamin B5 0.267mg 0.143mg 2%
Vitamin B1 0.054mg 0.03mg 2%
Iron 0.47mg 0.32mg 2%
Carbs 5.42g 12.18g 2%
Sodium 17mg 3mg 1%
Phosphorus 25mg 15mg 1%
Polyunsaturated fat 0.201g 0.09g 1%
Potassium 213mg 173mg 1%
Zinc 0.21mg 0.1mg 1%
Calories 32kcal 50kcal 1%
Fats 0.61g 0.3g 0%
Net carbs 1.42g 10.58g N/A
Sugar 0.46g 8.49g N/A
Saturated fat 0.055g 0.068g 0%
Monounsaturated fat 0.03g 0.082g 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
Cherry
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +202%
Contains more FatsFats +103.3%
Contains more OtherOther +241%
Contains more CarbsCarbs +124.7%
~equal in Water ~86.13g

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
Cherry
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains less Sat. FatSaturated fat -19.1%
Contains more Poly. FatPolyunsaturated fat +123.3%
Contains more Mono. FatMonounsaturated fat +173.3%

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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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.