Marrow-stem Kale vs. Figs — In-Depth Nutrition Comparison
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Significant differences between marrow-stem Kale and figs
- The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, and vitamin B2 in marrow-stem Kale is higher than in figs.
- Marrow-stem Kale covers your daily vitamin K needs 360% more than figs.
- Figs have 35 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while figs have 142IU.
- Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Collards, raw and Figs, raw.
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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 | +58.8% |
| Contains more CalciumCalcium | +562.9% |
| Contains more IronIron | +27% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +78.6% |
| Contains more ManganeseManganese | +414.1% |
| Contains more SeleniumSelenium | +550% |
| Contains more CopperCopper | +52.2% |
| Contains less SodiumSodium | -94.1% |
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 | +1665% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin EVitamin E | +1954.5% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more Vitamin KVitamin K | +9200% |
| Contains more FolateFolate | +2050% |
| Contains more CholineCholine | +393.6% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
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:
0.75 g
Fats:
0.3 g
Carbs:
19.18 g
Water:
79.11 g
Other:
0.66 g
| Contains more ProteinProtein | +302.7% |
| Contains more FatsFats | +103.3% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +101.5% |
| Contains more CarbsCarbs | +253.9% |
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
0.06 g
Monounsaturated fat:
Mono. Fat
0.066 g
Polyunsaturated fat:
Poly. Fat
0.144 g
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
| Contains more Mono. FatMonounsaturated fat | +120% |
~equal in
Saturated fat
~0.06g
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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| Lower in Sugar |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 4.7µg | 360% |
| Vitamin C | 35.3mg | 2mg | 37% |
| Folate | 129µg | 6µg | 31% |
| Vitamin A | 251µg | 7µg | 27% |
| Manganese | 0.658mg | 0.128mg | 23% |
| Calcium | 232mg | 35mg | 20% |
| Vitamin E | 2.26mg | 0.11mg | 14% |
| Vitamin B2 | 0.13mg | 0.05mg | 6% |
| Carbs | 5.42g | 19.18g | 5% |
| Protein | 3.02g | 0.75g | 5% |
| Vitamin B6 | 0.165mg | 0.113mg | 4% |
| Fiber | 4g | 2.9g | 4% |
| Choline | 23.2mg | 4.7mg | 3% |
| Copper | 0.046mg | 0.07mg | 3% |
| Calories | 32kcal | 74kcal | 2% |
| Selenium | 1.3µg | 0.2µg | 2% |
| Phosphorus | 25mg | 14mg | 2% |
| Vitamin B3 | 0.742mg | 0.4mg | 2% |
| Magnesium | 27mg | 17mg | 2% |
| Vitamin B5 | 0.267mg | 0.3mg | 1% |
| Vitamin B1 | 0.054mg | 0.06mg | 1% |
| Sodium | 17mg | 1mg | 1% |
| Zinc | 0.21mg | 0.15mg | 1% |
| Iron | 0.47mg | 0.37mg | 1% |
| Potassium | 213mg | 232mg | 1% |
| Fats | 0.61g | 0.3g | 0% |
| Net carbs | 1.42g | 16.28g | N/A |
| Sugar | 0.46g | 16.26g | N/A |
| Saturated fat | 0.055g | 0.06g | 0% |
| Monounsaturated fat | 0.03g | 0.066g | 0% |
| Polyunsaturated fat | 0.201g | 0.144g | 0% |
| Tryptophan | 0.031mg | 0.006mg | 0% |
| Threonine | 0.086mg | 0.024mg | 0% |
| Isoleucine | 0.1mg | 0.023mg | 0% |
| Leucine | 0.151mg | 0.033mg | 0% |
| Lysine | 0.117mg | 0.03mg | 0% |
| Methionine | 0.033mg | 0.006mg | 0% |
| Phenylalanine | 0.087mg | 0.018mg | 0% |
| Valine | 0.12mg | 0.028mg | 0% |
| Histidine | 0.047mg | 0.011mg | 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%
8%
Minerals Daily Need Coverage Score
25%
11%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 15.8g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 29)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Figs contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)