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  6. Marrow-stem Kale vs. Cookie dough

Marrow-stem Kale vs. Cookie dough — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and cookie dough

  • Marrow-stem Kale has more vitamin A, vitamin C, folate, and calcium, while cookie dough has more iron, vitamin B1, selenium, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin A, 99% more than cookie dough.
  • The amount of sodium in marrow-stem Kale is lower.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of cookie dough is 54.

These are the specific foods used in this comparison Collards, raw and Cookies, oatmeal, refrigerated dough.

Infographic

Marrow-stem Kale vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +648.4%
Contains more PotassiumPotassium +44.9%
Contains less SodiumSodium -94.2%
Contains more IronIron +355.3%
Contains more CopperCopper +139.1%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +316%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~28mg

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +302.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +268.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cookie dough DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 0mg 39%
Fats 0.61g 18.9g 28%
Vitamin A 251µg 4µg 27%
Monounsaturated fat 0.03g 10.531g 26%
Folate 129µg 35µg 24%
Iron 0.47mg 2.14mg 21%
Saturated fat 0.055g 4.751g 21%
Calories 32kcal 424kcal 20%
Calcium 232mg 31mg 20%
Carbs 5.42g 59.1g 18%
Polyunsaturated fat 0.201g 2.592g 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.054mg 0.234mg 15%
Selenium 1.3µg 9.1µg 14%
Sodium 17mg 294mg 12%
Phosphorus 25mg 104mg 11%
Vitamin B6 0.165mg 0.041mg 10%
Cholesterol 0mg 24mg 8%
Copper 0.046mg 0.11mg 7%
Vitamin B3 0.742mg 1.865mg 7%
Fiber 4g 2.5g 6%
Manganese 0.658mg 0.765mg 5%
Protein 3.02g 5.4g 5%
Zinc 0.21mg 0.64mg 4%
Choline 23.2mg 4%
Vitamin B5 0.267mg 0.372mg 2%
Vitamin B12 0µg 0.04µg 2%
Potassium 213mg 147mg 2%
Vitamin B2 0.13mg 0.148mg 1%
Net carbs 1.42g 56.6g N/A
Magnesium 27mg 28mg 0%
Sugar 0.46g N/A
Tryptophan 0.031mg 0.088mg 0%
Threonine 0.086mg 0.177mg 0%
Isoleucine 0.1mg 0.227mg 0%
Leucine 0.151mg 0.414mg 0%
Lysine 0.117mg 0.257mg 0%
Methionine 0.033mg 0.122mg 0%
Phenylalanine 0.087mg 0.278mg 0%
Valine 0.12mg 0.291mg 0%
Histidine 0.047mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +485.8%
Contains more ProteinProtein +78.8%
Contains more FatsFats +2998.4%
Contains more CarbsCarbs +990.4%
~equal in Other ~1.3g

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +35003.3%
Contains more Poly. FatPolyunsaturated fat +1189.6%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.