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  6. Marrow-stem Kale vs. Chocolate chip cookie

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

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How are marrow-stem Kale and chocolate chip cookie different?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, folate, and calcium; however, chocolate chip cookie is richer in copper, iron, and selenium.
  • Daily need coverage for vitamin A for marrow-stem Kale is 88% higher.
  • Marrow-stem Kale contains 177 times more vitamin C than chocolate chip cookie. While marrow-stem Kale contains 35.3mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • Marrow-stem Kale has less sodium.
  • Marrow-stem Kale has a lower glycemic index (32) than chocolate chip cookie (50).

Collards, raw and Cookies, chocolate chip, prepared from recipe, made with butter are the varieties used in this article.

Infographic

Marrow-stem Kale vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +510.5%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +103.7%
Contains more IronIron +427.7%
Contains more CopperCopper +739.1%
Contains more ZincZinc +347.6%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +761.5%
~equal in Potassium ~221mg
~equal in Manganese ~0.663mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +80.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +240.7%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.259mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chocolate chip cookie DV% diff.
Vitamin K 437.1µg 364%
Saturated fat 0.055g 14.071g 64%
Fats 0.61g 28.4g 43%
Vitamin C 35.3mg 0.2mg 39%
Copper 0.046mg 0.386mg 38%
Polyunsaturated fat 0.201g 4.541g 29%
Iron 0.47mg 2.48mg 25%
Folate 129µg 33µg 24%
Calories 32kcal 488kcal 23%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.03g 8.241g 21%
Calcium 232mg 38mg 19%
Carbs 5.42g 58.2g 18%
Selenium 1.3µg 11.2µg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Sodium 17mg 341mg 14%
Vitamin A 251µg 139µg 12%
Vitamin B1 0.054mg 0.184mg 11%
Phosphorus 25mg 100mg 11%
Magnesium 27mg 55mg 7%
Zinc 0.21mg 0.94mg 7%
Vitamin B6 0.165mg 0.084mg 6%
Protein 3.02g 5.7g 5%
Vitamin B2 0.13mg 0.177mg 4%
Vitamin B3 0.742mg 1.365mg 4%
Choline 23.2mg 4%
Vitamin B12 0µg 0.08µg 3%
Net carbs 1.42g 58.2g N/A
Potassium 213mg 221mg 0%
Sugar 0.46g N/A
Manganese 0.658mg 0.663mg 0%
Vitamin B5 0.267mg 0.259mg 0%
Tryptophan 0.031mg 0.072mg 0%
Threonine 0.086mg 0.191mg 0%
Isoleucine 0.1mg 0.224mg 0%
Leucine 0.151mg 0.391mg 0%
Lysine 0.117mg 0.214mg 0%
Methionine 0.033mg 0.106mg 0%
Phenylalanine 0.087mg 0.27mg 0%
Valine 0.12mg 0.279mg 0%
Histidine 0.047mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1472.3%
Contains more ProteinProtein +88.7%
Contains more FatsFats +4555.7%
Contains more CarbsCarbs +973.8%
Contains more OtherOther +50.4%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +27370%
Contains more Poly. FatPolyunsaturated fat +2159.2%

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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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.