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Marrow-stem Kale vs. Condensed milk — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and condensed milk?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, yet condensed milk is richer in phosphorus, selenium, vitamin B2, and vitamin B12.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 110 times more manganese than condensed milk. Marrow-stem Kale has 0.658mg of manganese, while condensed milk has 0.006mg.
  • Marrow-stem Kale contains less saturated fat.
  • Marrow-stem Kale has a lower glycemic index than condensed milk.

We used Collards, raw and Milk, canned, condensed, sweetened types in this comparison.

Infographic

Marrow-stem Kale vs Condensed milk 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more IronIron +147.4%
Contains more CopperCopper +206.7%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +10866.7%
Contains more CalciumCalcium +22.4%
Contains more PotassiumPotassium +74.2%
Contains more ZincZinc +347.6%
Contains more PhosphorusPhosphorus +912%
Contains more SeleniumSelenium +1038.5%
~equal in Magnesium ~26mg

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +1257.7%
Contains more Vitamin AVitamin A +239.2%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +72750%
Contains more FolateFolate +1072.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B5Vitamin B5 +180.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.1%

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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +230%
Contains more ProteinProtein +161.9%
Contains more FatsFats +1326.2%
Contains more CarbsCarbs +903.7%
Contains more OtherOther +37.6%

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
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +7990%
Contains more Poly. FatPolyunsaturated fat +67.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Condensed milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Condensed milk DV% diff.
Vitamin K 437.1µg 0.6µg 364%
Vitamin C 35.3mg 2.6mg 36%
Phosphorus 25mg 253mg 33%
Folate 129µg 11µg 30%
Manganese 0.658mg 0.006mg 28%
Selenium 1.3µg 14.8µg 25%
Saturated fat 0.055g 5.486g 25%
Vitamin B2 0.13mg 0.416mg 22%
Vitamin A 251µg 74µg 20%
Vitamin B12 0µg 0.44µg 18%
Fiber 4g 0g 16%
Carbs 5.42g 54.4g 16%
Vitamin E 2.26mg 0.16mg 14%
Calories 32kcal 321kcal 14%
Fats 0.61g 8.7g 12%
Choline 23.2mg 89.1mg 12%
Cholesterol 0mg 34mg 11%
Vitamin B5 0.267mg 0.75mg 10%
Protein 3.02g 7.91g 10%
Vitamin B6 0.165mg 0.051mg 9%
Zinc 0.21mg 0.94mg 7%
Monounsaturated fat 0.03g 2.427g 6%
Sodium 17mg 127mg 5%
Potassium 213mg 371mg 5%
Calcium 232mg 284mg 5%
Iron 0.47mg 0.19mg 4%
Copper 0.046mg 0.015mg 3%
Vitamin B3 0.742mg 0.21mg 3%
Vitamin B1 0.054mg 0.09mg 3%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.2µg 1%
Polyunsaturated fat 0.201g 0.337g 1%
Net carbs 1.42g 54.4g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 54.4g N/A
Tryptophan 0.031mg 0.112mg 0%
Threonine 0.086mg 0.357mg 0%
Isoleucine 0.1mg 0.479mg 0%
Leucine 0.151mg 0.775mg 0%
Lysine 0.117mg 0.627mg 0%
Methionine 0.033mg 0.198mg 0%
Phenylalanine 0.087mg 0.382mg 0%
Valine 0.12mg 0.529mg 0%
Histidine 0.047mg 0.214mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Condensed milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Marrow-stem Kale
26%
Condensed milk
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
38%
Condensed milk

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 53.94g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 110mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 5.431g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 29)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.1)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.