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  6. Marrow-stem Kale vs. Chives

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

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What are the differences between marrow-stem Kale and chives?

  • Marrow-stem Kale is higher in vitamin K, calcium, vitamin E, manganese, folate, and fiber, yet chives are higher in vitamin C, iron, and copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 187% more.
  • Marrow-stem Kale has 11 times more vitamin E than chives. While marrow-stem Kale has 2.26mg of vitamin E, chives have only 0.21mg.
  • The glycemic index of marrow-stem Kale is lower.

We used Collards, raw and Chives, raw types in this article.

Infographic

Marrow-stem Kale vs Chives infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Chives
Chives
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more CalciumCalcium +152.2%
Contains more ManganeseManganese +76.4%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +39%
Contains more IronIron +240.4%
Contains more CopperCopper +241.3%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +132%
Contains less SodiumSodium -82.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Chives
Chives
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 194% 0% 73% 4.2% 20% 27% 12% 19% 32% 0% 532% 79%
Contains more Vitamin AVitamin A +15.1%
Contains more Vitamin EVitamin E +976.2%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +105.5%
Contains more FolateFolate +22.9%
Contains more Vitamin CVitamin C +64.6%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B5Vitamin B5 +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chives DV% diff.
Vitamin K 437.1µg 212.7µg 187%
Vitamin C 35.3mg 58.1mg 25%
Calcium 232mg 92mg 14%
Iron 0.47mg 1.6mg 14%
Vitamin E 2.26mg 0.21mg 14%
Copper 0.046mg 0.157mg 12%
Manganese 0.658mg 0.373mg 12%
Fiber 4g 2.5g 6%
Folate 129µg 105µg 6%
Phosphorus 25mg 58mg 5%
Magnesium 27mg 42mg 4%
Vitamin A 251µg 218µg 4%
Zinc 0.21mg 0.56mg 3%
Choline 23.2mg 5.2mg 3%
Potassium 213mg 296mg 2%
Vitamin B1 0.054mg 0.078mg 2%
Vitamin B6 0.165mg 0.138mg 2%
Protein 3.02g 3.27g 1%
Sodium 17mg 3mg 1%
Selenium 1.3µg 0.9µg 1%
Vitamin B2 0.13mg 0.115mg 1%
Vitamin B3 0.742mg 0.647mg 1%
Vitamin B5 0.267mg 0.324mg 1%
Calories 32kcal 30kcal 0%
Protein per 100 calories 9.4g 11g N/A
Calories per 10 g protein 106kcal 92kcal N/A
Weight per 100 calories 313g 333g N/A
Fats 0.61g 0.73g 0%
Net carbs 1.42g 1.85g N/A
Carbs 5.42g 4.35g 0%
Sugar 0.46g 1.85g N/A
Saturated fat 0.055g 0.146g 0%
Monounsaturated fat 0.03g 0.095g 0%
Polyunsaturated fat 0.201g 0.267g 0%
Tryptophan 0.031mg 0.037mg 0%
Threonine 0.086mg 0.128mg 0%
Isoleucine 0.1mg 0.139mg 0%
Leucine 0.151mg 0.195mg 0%
Lysine 0.117mg 0.163mg 0%
Methionine 0.033mg 0.036mg 0%
Phenylalanine 0.087mg 0.105mg 0%
Valine 0.12mg 0.145mg 0%
Histidine 0.047mg 0.057mg 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
Chives
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more CarbsCarbs +24.6%
Contains more FatsFats +19.7%
~equal in Protein ~3.27g
~equal in Water ~90.65g

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
Chives
Chives
2
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +216.7%
Contains more Poly. FatPolyunsaturated fat +32.8%

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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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.