Marrow-stem Kale vs. Club sandwich — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and club sandwich
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate; however, club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12.
- Marrow-stem Kale's daily need coverage for vitamin K is 357% more.
- Marrow-stem Kale contains 14 times more vitamin A than club sandwich. Marrow-stem Kale contains 5019IU of vitamin A, while club sandwich contains 359IU.
- Marrow-stem Kale contains less sodium.
The food varieties used in the comparison are Collards, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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.
| Contains more CalciumCalcium | +144.2% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more IronIron | +191.5% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +538.1% |
| Contains more PhosphorusPhosphorus | +760% |
| Contains more SeleniumSelenium | +1807.7% |
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.
| Contains more Vitamin CVitamin C | +702.3% |
| Contains more Vitamin AVitamin A | +617.1% |
| Contains more Vitamin EVitamin E | +270.5% |
| Contains more Vitamin KVitamin K | +4924.1% |
| Contains more FolateFolate | +316.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +218.5% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin B3Vitamin B3 | +651.3% |
| Contains more Vitamin B5Vitamin B5 | +209.4% |
| Contains more Vitamin B6Vitamin B6 | +79.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +106% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 8.7µg | 357% |
| Selenium | 1.3µg | 24.8µg | 43% |
| Vitamin C | 35.3mg | 4.4mg | 34% |
| Vitamin B3 | 0.742mg | 5.575mg | 30% |
| Manganese | 0.658mg | 29% | |
| Protein | 3.02g | 17.19g | 28% |
| Phosphorus | 25mg | 215mg | 27% |
| Sodium | 17mg | 630mg | 27% |
| Folate | 129µg | 31µg | 25% |
| Vitamin A | 251µg | 35µg | 24% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.055g | 3.109g | 14% |
| Calcium | 232mg | 95mg | 14% |
| Vitamin E | 2.26mg | 0.61mg | 11% |
| Iron | 0.47mg | 1.37mg | 11% |
| Fiber | 4g | 1.2g | 11% |
| Vitamin B5 | 0.267mg | 0.826mg | 11% |
| Polyunsaturated fat | 0.201g | 1.88g | 11% |
| Fats | 0.61g | 8.05g | 11% |
| Zinc | 0.21mg | 1.34mg | 10% |
| Vitamin B1 | 0.054mg | 0.172mg | 10% |
| Vitamin B6 | 0.165mg | 0.296mg | 10% |
| Calories | 32kcal | 220kcal | 9% |
| Monounsaturated fat | 0.03g | 2.949g | 7% |
| Carbs | 5.42g | 19.87g | 5% |
| Copper | 0.046mg | 0.089mg | 5% |
| Choline | 23.2mg | 47.8mg | 4% |
| Vitamin B2 | 0.13mg | 0.186mg | 4% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 1.42g | 18.67g | N/A |
| Potassium | 213mg | 226mg | 0% |
| Sugar | 0.46g | 4.68g | N/A |
| Trans fat | 0g | 0.071g | 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 | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +70.6% |
| Contains more ProteinProtein | +469.2% |
| Contains more FatsFats | +1219.7% |
| Contains more CarbsCarbs | +266.6% |
| Contains more OtherOther | +78.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +9730% |
| Contains more Poly. FatPolyunsaturated fat | +835.3% |
