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  6. Marrow-stem Kale vs. Chicken sandwich

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

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Summary of differences between marrow-stem Kale and chicken sandwich

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese, while chicken sandwich has more vitamin B3, selenium, phosphorus, and vitamin B5.
  • Marrow-stem Kale covers your daily need for vitamin K, 357% more than chicken sandwich.
  • Marrow-stem Kale contains 157 times more vitamin A than chicken sandwich. While marrow-stem Kale contains 5019IU of vitamin A, chicken sandwich contains only 32IU.
  • The amount of sodium in marrow-stem Kale is lower.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Collards, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Marrow-stem Kale vs Chicken sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +200.5%
Contains more PotassiumPotassium +15%
Contains more IronIron +276.6%
Contains more CopperCopper +45.7%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +640%
Contains more SeleniumSelenium +1430.8%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +4312.5%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin KVitamin K +5042.4%
Contains more FolateFolate +174.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +325.9%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +940.4%
Contains more Vitamin B5Vitamin B5 +349.4%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.2%
~equal in Vitamin E ~2.41mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +83.1%
Contains more ProteinProtein +439.1%
Contains more FatsFats +1734.4%
Contains more CarbsCarbs +285.4%
Contains more OtherOther +103%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +14836.7%
Contains more Poly. FatPolyunsaturated fat +1480.6%

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 sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chicken sandwich DV% diff.
Vitamin K 437.1µg 8.5µg 357%
Vitamin B3 0.742mg 7.72mg 44%
Vitamin C 35.3mg 0.8mg 38%
Selenium 1.3µg 19.9µg 34%
Sodium 17mg 753mg 32%
Vitamin A 251µg 3µg 28%
Protein 3.02g 16.28g 27%
Phosphorus 25mg 185mg 23%
Folate 129µg 47µg 21%
Polyunsaturated fat 0.201g 3.177g 20%
Vitamin B5 0.267mg 1.2mg 19%
Manganese 0.658mg 0.219mg 19%
Calcium 232mg 58mg 17%
Vitamin B6 0.165mg 0.383mg 17%
Iron 0.47mg 1.77mg 16%
Fats 0.61g 11.19g 16%
Vitamin B1 0.054mg 0.23mg 15%
Vitamin B2 0.13mg 0.3mg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.03g 4.481g 11%
Calories 32kcal 250kcal 11%
Fiber 4g 1.4g 10%
Saturated fat 0.055g 2.123g 9%
Starch 16.5g 7%
Carbs 5.42g 20.89g 5%
Vitamin B12 0µg 0.13µg 5%
Zinc 0.21mg 0.61mg 4%
Choline 23.2mg 35.3mg 2%
Copper 0.046mg 0.067mg 2%
Vitamin D 0µg 0.1µg 1%
Magnesium 27mg 24mg 1%
Vitamin D 0IU 5IU 1%
Fructose 0.97g 1%
Potassium 213mg 245mg 1%
Vitamin E 2.26mg 2.41mg 1%
Net carbs 1.42g 19.49g N/A
Sugar 0.46g 3.64g N/A
Trans fat 0g 0.03g N/A
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%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chicken 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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 736mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.068g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 42)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich 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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.