Marrow-stem Kale vs. Collard Greens — In-Depth Nutrition Comparison
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Summary of differences between marrow-stem Kale and collard Greens
- Marrow-stem Kale has more folate, vitamin K, vitamin C, vitamin E, calcium, and manganese, while collard Greens have more vitamin A and iron.
- Marrow-stem Kale covers your daily need for folate, 28% more than collard Greens.
- Marrow-stem Kale contains 3 times more vitamin E than collard Greens. While marrow-stem Kale contains 2.26mg of vitamin E, collard Greens contain only 0.88mg.
These are the specific foods used in this comparison Collards, raw and Collards, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +64.5% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more ManganeseManganese | +29% |
| Contains more SeleniumSelenium | +160% |
| Contains more IronIron | +140.4% |
| Contains more CopperCopper | +10.9% |
| Contains more PhosphorusPhosphorus | +28% |
| Contains less SodiumSodium | -11.8% |
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.
| Contains more Vitamin CVitamin C | +94% |
| Contains more Vitamin EVitamin E | +156.8% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +29% |
| Contains more Vitamin B5Vitamin B5 | +22.5% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more FolateFolate | +706.3% |
| Contains more Vitamin AVitamin A | +51.4% |
| Contains more CholineCholine | +65.5% |
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:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more ProteinProtein | +11.4% |
| Contains more OtherOther | +79.7% |
| Contains more FatsFats | +18% |
~equal in
Carbs
~5.65g
~equal in
Water
~90.18g
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
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains more Mono. FatMonounsaturated fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.2% |
| Contains less Sat. FatSaturated fat | -14.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 129µg | 16µg | 28% |
| Vitamin K | 437.1µg | 406.6µg | 25% |
| Vitamin C | 35.3mg | 18.2mg | 19% |
| Vitamin A | 251µg | 380µg | 14% |
| Calcium | 232mg | 141mg | 9% |
| Vitamin E | 2.26mg | 0.88mg | 9% |
| Iron | 0.47mg | 1.13mg | 8% |
| Manganese | 0.658mg | 0.51mg | 6% |
| Vitamin B6 | 0.165mg | 0.128mg | 3% |
| Choline | 23.2mg | 38.4mg | 3% |
| Potassium | 213mg | 117mg | 3% |
| Vitamin B2 | 0.13mg | 0.106mg | 2% |
| Phosphorus | 25mg | 32mg | 1% |
| Vitamin B1 | 0.054mg | 0.04mg | 1% |
| Vitamin B3 | 0.742mg | 0.575mg | 1% |
| Copper | 0.046mg | 0.051mg | 1% |
| Vitamin B5 | 0.267mg | 0.218mg | 1% |
| Protein | 3.02g | 2.71g | 1% |
| Magnesium | 27mg | 21mg | 1% |
| Selenium | 1.3µg | 0.5µg | 1% |
| Calories | 32kcal | 33kcal | 0% |
| Fats | 0.61g | 0.72g | 0% |
| Carbs | 5.42g | 5.65g | 0% |
| Net carbs | 1.42g | 1.65g | N/A |
| Sugar | 0.46g | 0.4g | N/A |
| Fiber | 4g | 4g | 0% |
| Zinc | 0.21mg | 0.23mg | 0% |
| Sodium | 17mg | 15mg | 0% |
| Saturated fat | 0.055g | 0.047g | 0% |
| Monounsaturated fat | 0.03g | 0.026g | 0% |
| Polyunsaturated fat | 0.201g | 0.173g | 0% |
| Tryptophan | 0.031mg | 0.027mg | 0% |
| Threonine | 0.086mg | 0.074mg | 0% |
| Isoleucine | 0.1mg | 0.086mg | 0% |
| Leucine | 0.151mg | 0.13mg | 0% |
| Lysine | 0.117mg | 0.101mg | 0% |
| Methionine | 0.033mg | 0.028mg | 0% |
| Phenylalanine | 0.087mg | 0.075mg | 0% |
| Valine | 0.12mg | 0.104mg | 0% |
| Histidine | 0.047mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
103%
Minerals Daily Need Coverage Score
25%
22%
Comparison summary
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.