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Marrow-stem Kale vs. Chicken fingers — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and chicken fingers

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and calcium; however, chicken fingers are richer in vitamin B3, phosphorus, selenium, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 358% more.
  • Marrow-stem Kale contains 456 times more vitamin A than chicken fingers. Marrow-stem Kale contains 5019IU of vitamin A, while chicken fingers contain 11IU.
  • Marrow-stem Kale contains less sodium.
  • Chicken fingers have a higher glycemic index. The glycemic index of chicken fingers is 46, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Fast foods, chicken tenders.

Infographic

Marrow-stem Kale vs Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more CalciumCalcium +1264.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +188.6%
Contains more PotassiumPotassium +75.1%
Contains more IronIron +55.3%
Contains more CopperCopper +50%
Contains more ZincZinc +238.1%
Contains more PhosphorusPhosphorus +1028%
Contains more SeleniumSelenium +1246.2%
~equal in Magnesium ~28mg

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin CVitamin C +3109.1%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin KVitamin K +5363.8%
Contains more FolateFolate +578.9%
Contains more Vitamin EVitamin E +40.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B3Vitamin B3 +1007.4%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin B6Vitamin B6 +158.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.4%

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more WaterWater +92.2%
Contains more ProteinProtein +536.4%
Contains more FatsFats +2186.9%
Contains more CarbsCarbs +218.3%
Contains more OtherOther +121.1%

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +16000%
Contains more Poly. FatPolyunsaturated fat +2777.1%

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 Chicken fingers
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 ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chicken fingers DV% diff.
Vitamin K 437.1µg 8µg 358%
Vitamin B3 0.742mg 8.217mg 47%
Vitamin C 35.3mg 1.1mg 38%
Polyunsaturated fat 0.201g 5.783g 37%
Phosphorus 25mg 282mg 37%
Sodium 17mg 769mg 33%
Protein 3.02g 19.22g 32%
Selenium 1.3µg 17.5µg 29%
Folate 129µg 19µg 28%
Vitamin A 251µg 3µg 28%
Calcium 232mg 17mg 22%
Fats 0.61g 13.95g 21%
Vitamin B6 0.165mg 0.426mg 20%
Vitamin B5 0.267mg 1.244mg 20%
Manganese 0.658mg 0.228mg 19%
Cholesterol 0mg 48mg 16%
Monounsaturated fat 0.03g 4.83g 12%
Calories 32kcal 271kcal 12%
Saturated fat 0.055g 2.493g 11%
Fiber 4g 1.2g 11%
Starch 17.03g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin E 2.26mg 3.17mg 6%
Potassium 213mg 373mg 5%
Zinc 0.21mg 0.71mg 5%
Vitamin B1 0.054mg 0.11mg 5%
Choline 23.2mg 43.7mg 4%
Carbs 5.42g 17.25g 4%
Vitamin B2 0.13mg 0.179mg 4%
Iron 0.47mg 0.73mg 3%
Copper 0.046mg 0.069mg 3%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.42g 16.05g N/A
Magnesium 27mg 28mg 0%
Sugar 0.46g 0.4g N/A
Trans fat 0g 0.052g N/A
Tryptophan 0.031mg 0.222mg 0%
Threonine 0.086mg 0.803mg 0%
Isoleucine 0.1mg 0.845mg 0%
Leucine 0.151mg 1.553mg 0%
Lysine 0.117mg 1.616mg 0%
Methionine 0.033mg 0.518mg 0%
Phenylalanine 0.087mg 1.437mg 0%
Valine 0.12mg 0.908mg 0%
Histidine 0.047mg 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chicken fingers
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
42%
Chicken fingers
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 752mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.438g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 0.06g)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $0.5)
Which food is richer in minerals?
Chicken fingers
Chicken fingers is relatively richer in minerals
Which food is richer in vitamins?
Chicken fingers
Chicken fingers 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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.