Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Plum

Marrow-stem Kale vs. Plum — In-Depth Nutrition Comparison

Compare

Significant differences between marrow-stem Kale and plums

  • The amount of vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, vitamin B6, fiber, and vitamin B2 in marrow-stem Kale is higher than in plums.
  • Marrow-stem Kale covers your daily vitamin K needs 359% more than plums.
  • Plums have 39 times less calcium than marrow-stem Kale. Marrow-stem Kale has 232mg of calcium, while plums have 6mg.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Plums, raw.

Infographic

Marrow-stem Kale vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +176.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +56.3%
Contains more ManganeseManganese +1165.4%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -100%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97%
Plum
Plum
0
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin CVitamin C +271.6%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +469%
Contains more Vitamin KVitamin K +6729.7%
Contains more FolateFolate +2480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Plum DV% diff.
Vitamin K 437.1µg 6.4µg 359%
Folate 129µg 5µg 31%
Vitamin C 35.3mg 9.5mg 29%
Vitamin A 251µg 17µg 26%
Manganese 0.658mg 0.052mg 26%
Calcium 232mg 6mg 23%
Vitamin E 2.26mg 0.26mg 13%
Fiber 4g 1.4g 10%
Vitamin B6 0.165mg 0.029mg 10%
Vitamin B2 0.13mg 0.026mg 8%
Protein 3.02g 0.7g 5%
Magnesium 27mg 7mg 5%
Iron 0.47mg 0.17mg 4%
Choline 23.2mg 1.9mg 4%
Fructose 3.07g 4%
Vitamin B5 0.267mg 0.135mg 3%
Carbs 5.42g 11.42g 2%
Potassium 213mg 157mg 2%
Selenium 1.3µg 0µg 2%
Vitamin B1 0.054mg 0.028mg 2%
Vitamin B3 0.742mg 0.417mg 2%
Calories 32kcal 46kcal 1%
Fats 0.61g 0.28g 1%
Copper 0.046mg 0.057mg 1%
Zinc 0.21mg 0.1mg 1%
Phosphorus 25mg 16mg 1%
Sodium 17mg 0mg 1%
Polyunsaturated fat 0.201g 0.044g 1%
Net carbs 1.42g 10.02g N/A
Sugar 0.46g 9.92g N/A
Saturated fat 0.055g 0.017g 0%
Monounsaturated fat 0.03g 0.134g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.01mg 0%
Isoleucine 0.1mg 0.014mg 0%
Leucine 0.151mg 0.015mg 0%
Lysine 0.117mg 0.016mg 0%
Methionine 0.033mg 0.008mg 0%
Phenylalanine 0.087mg 0.014mg 0%
Valine 0.12mg 0.016mg 0%
Histidine 0.047mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +331.4%
Contains more FatsFats +117.9%
Contains more OtherOther +259.5%
Contains more CarbsCarbs +110.7%
~equal in Water ~87.23g

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +356.8%
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +346.7%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.