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  6. Marrow-stem Kale vs. Chocolate

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

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Summary of differences between marrow-stem Kale and chocolate

  • Marrow-stem Kale has more vitamin K, vitamin A, and calcium, while chocolate has more copper, iron, manganese, magnesium, phosphorus, and zinc.
  • Marrow-stem Kale covers your daily need for vitamin K, 358% more than chocolate.
  • Marrow-stem Kale contains 100 times more vitamin A than chocolate. While marrow-stem Kale contains 5019IU of vitamin A, chocolate contains only 50IU.
  • The amount of saturated fat in marrow-stem Kale is lower.

These are the specific foods used in this comparison Collards, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Marrow-stem Kale vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +314.3%
Contains less SodiumSodium -29.2%
Contains more MagnesiumMagnesium +440.7%
Contains more PotassiumPotassium +162.4%
Contains more IronIron +1606.4%
Contains more CopperCopper +2134.8%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +724%
Contains more ManganeseManganese +115.7%
Contains more SeleniumSelenium +130.8%

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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +5296.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.725mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chocolate DV% diff.
Vitamin K 437.1µg 8.1µg 358%
Copper 0.046mg 1.028mg 109%
Iron 0.47mg 8.02mg 94%
Saturated fat 0.055g 18.519g 84%
Fats 0.61g 31.28g 47%
Vitamin C 35.3mg 39%
Manganese 0.658mg 1.419mg 33%
Folate 129µg 32%
Magnesium 27mg 146mg 28%
Vitamin A 251µg 2µg 28%
Phosphorus 25mg 206mg 26%
Calories 32kcal 546kcal 26%
Monounsaturated fat 0.03g 9.54g 24%
Carbs 5.42g 61.17g 19%
Calcium 232mg 56mg 18%
Zinc 0.21mg 2.01mg 16%
Fiber 4g 7g 12%
Caffeine 0mg 43mg 11%
Vitamin E 2.26mg 0.54mg 11%
Potassium 213mg 559mg 10%
Vitamin B12 0µg 0.23µg 10%
Vitamin B6 0.165mg 0.042mg 9%
Polyunsaturated fat 0.201g 1.092g 6%
Vitamin B2 0.13mg 0.05mg 6%
Choline 23.2mg 4%
Protein 3.02g 4.88g 4%
Cholesterol 0mg 8mg 3%
Selenium 1.3µg 3µg 3%
Vitamin B1 0.054mg 0.025mg 2%
Vitamin B5 0.267mg 0.297mg 1%
Net carbs 1.42g 54.17g N/A
Sugar 0.46g 47.9g N/A
Sodium 17mg 24mg 0%
Vitamin B3 0.742mg 0.725mg 0%
Trans fat 0g 0.112g 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 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +9139.2%
Contains more ProteinProtein +61.6%
Contains more FatsFats +5027.9%
Contains more CarbsCarbs +1028.6%
Contains more OtherOther +27.8%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +31700%
Contains more Poly. FatPolyunsaturated fat +443.3%

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.