Marrow-stem Kale vs. Plum — In-Depth Nutrition Comparison
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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.
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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 | +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.
| 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% |
| Contains more CholineCholine | +1121.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.165mg | 0.029mg | 10% |
| Fiber | 4g | 1.4g | 10% |
| Vitamin B2 | 0.13mg | 0.026mg | 8% |
| Magnesium | 27mg | 7mg | 5% |
| Protein | 3.02g | 0.7g | 5% |
| Fructose | 3.07g | 4% | |
| Choline | 23.2mg | 1.9mg | 4% |
| Iron | 0.47mg | 0.17mg | 4% |
| Vitamin B5 | 0.267mg | 0.135mg | 3% |
| Vitamin B3 | 0.742mg | 0.417mg | 2% |
| Selenium | 1.3µg | 0µg | 2% |
| Vitamin B1 | 0.054mg | 0.028mg | 2% |
| Potassium | 213mg | 157mg | 2% |
| Carbs | 5.42g | 11.42g | 2% |
| Sodium | 17mg | 0mg | 1% |
| Phosphorus | 25mg | 16mg | 1% |
| Fats | 0.61g | 0.28g | 1% |
| Polyunsaturated fat | 0.201g | 0.044g | 1% |
| Copper | 0.046mg | 0.057mg | 1% |
| Zinc | 0.21mg | 0.1mg | 1% |
| Calories | 32kcal | 46kcal | 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
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
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
0.017 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% |
