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Marrow-stem Kale vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and chinese broccoli

  • The amount of vitamin K, vitamin A, manganese, calcium, vitamin E, vitamin C, folate, vitamin B6, and fiber in marrow-stem Kale is higher than in chinese broccoli.
  • Marrow-stem Kale covers your daily vitamin K needs 294% more than chinese broccoli.
  • Chinese broccoli has 5 times less vitamin E than marrow-stem Kale. Marrow-stem Kale has 2.26mg of vitamin E, while chinese broccoli has 0.48mg.

Specific food types used in this comparison are Collards, raw and Broccoli, chinese, cooked.

Infographic

Marrow-stem Kale vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +132%
Contains more ManganeseManganese +149.2%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +19.1%
Contains more CopperCopper +32.6%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +64%
Contains less SodiumSodium -58.8%
~equal in Selenium ~1.3µg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +25.2%
Contains more Vitamin AVitamin A +206.1%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin B3Vitamin B3 +69.8%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +415.4%
Contains more FolateFolate +30.3%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +164.9%
Contains more CarbsCarbs +42.3%
Contains more OtherOther +68.4%
Contains more FatsFats +18%
~equal in Water ~93.54g

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% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +64.2%

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 Chinese broccoli
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chinese broccoli DV% diff.
Vitamin K 437.1µg 84.8µg 294%
Vitamin A 251µg 82µg 19%
Manganese 0.658mg 0.264mg 17%
Calcium 232mg 100mg 13%
Vitamin E 2.26mg 0.48mg 12%
Vitamin C 35.3mg 28.2mg 8%
Folate 129µg 99µg 8%
Vitamin B6 0.165mg 0.07mg 7%
Fiber 4g 2.5g 6%
Protein 3.02g 1.14g 4%
Vitamin B1 0.054mg 0.095mg 3%
Vitamin B3 0.742mg 0.437mg 2%
Copper 0.046mg 0.061mg 2%
Zinc 0.21mg 0.39mg 2%
Phosphorus 25mg 41mg 2%
Magnesium 27mg 18mg 2%
Vitamin B5 0.267mg 0.159mg 2%
Vitamin B2 0.13mg 0.146mg 1%
Polyunsaturated fat 0.201g 0.33g 1%
Calories 32kcal 22kcal 1%
Iron 0.47mg 0.56mg 1%
Potassium 213mg 261mg 1%
Carbs 5.42g 3.81g 1%
Fats 0.61g 0.72g 0%
Net carbs 1.42g 1.31g N/A
Sugar 0.46g 0.84g N/A
Sodium 17mg 7mg 0%
Selenium 1.3µg 1.3µg 0%
Saturated fat 0.055g 0.11g 0%
Choline 23.2mg 25.3mg 0%
Monounsaturated fat 0.03g 0.05g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.055g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.