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  6. Marrow-stem Kale vs. Cocoa solids

Marrow-stem Kale vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and cocoa solids?

  • Marrow-stem Kale is richer in vitamin K and vitamin A, yet cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 416% higher.
  • Marrow-stem Kale contains less saturated fat.

We used Collards, raw and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Marrow-stem Kale vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more CalciumCalcium +81.3%
Contains less SodiumSodium -19%
Contains more MagnesiumMagnesium +1748.1%
Contains more PotassiumPotassium +615.5%
Contains more IronIron +2848.9%
Contains more CopperCopper +8134.8%
Contains more ZincZinc +3142.9%
Contains more PhosphorusPhosphorus +2836%
Contains more ManganeseManganese +483.1%
Contains more SeleniumSelenium +1000%

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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +303.1%
Contains more CholineCholine +93.3%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +85.4%
Contains more Vitamin B3Vitamin B3 +194.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cocoa solids DV% diff.
Copper 0.046mg 3.788mg 416%
Vitamin K 437.1µg 2.5µg 362%
Iron 0.47mg 13.86mg 167%
Manganese 0.658mg 3.837mg 138%
Fiber 4g 37g 132%
Magnesium 27mg 499mg 112%
Phosphorus 25mg 734mg 101%
Zinc 0.21mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Vitamin C 35.3mg 0mg 39%
Potassium 213mg 1524mg 39%
Saturated fat 0.055g 8.07g 36%
Protein 3.02g 19.6g 33%
Vitamin A 251µg 0µg 28%
Folate 129µg 32µg 24%
Selenium 1.3µg 14.3µg 24%
Fats 0.61g 13.7g 20%
Carbs 5.42g 57.9g 17%
Vitamin E 2.26mg 0.1mg 14%
Monounsaturated fat 0.03g 4.57g 11%
Calories 32kcal 228kcal 10%
Calcium 232mg 128mg 10%
Vitamin B2 0.13mg 0.241mg 9%
Vitamin B3 0.742mg 2.185mg 9%
Vitamin B6 0.165mg 0.118mg 4%
Polyunsaturated fat 0.201g 0.44g 2%
Vitamin B1 0.054mg 0.078mg 2%
Choline 23.2mg 12mg 2%
Net carbs 1.42g 20.9g N/A
Sugar 0.46g 1.75g N/A
Sodium 17mg 21mg 0%
Vitamin B5 0.267mg 0.254mg 0%
Tryptophan 0.031mg 0.293mg 0%
Threonine 0.086mg 0.776mg 0%
Isoleucine 0.1mg 0.76mg 0%
Leucine 0.151mg 1.189mg 0%
Lysine 0.117mg 0.983mg 0%
Methionine 0.033mg 0.202mg 0%
Phenylalanine 0.087mg 0.941mg 0%
Valine 0.12mg 1.177mg 0%
Histidine 0.047mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2887.3%
Contains more ProteinProtein +549%
Contains more FatsFats +2145.9%
Contains more CarbsCarbs +968.3%
Contains more OtherOther +336.1%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +15133.3%
Contains more Poly. FatPolyunsaturated fat +118.9%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.