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  6. Marrow-stem Kale vs. Macaroon

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

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Significant differences between marrow-stem Kale and macaroon

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E; however, macaroon is richer in copper and selenium.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than macaroon.
  • Marrow-stem Kale contains less sodium.

Specific food types used in this comparison are Collards, raw and Cookies, coconut macaroon.

Infographic

Marrow-stem Kale vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +4540%
Contains more PotassiumPotassium +73.2%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more IronIron +74.5%
Contains more CopperCopper +484.8%
Contains more ZincZinc +247.6%
Contains more PhosphorusPhosphorus +172%
Contains more SeleniumSelenium +423.1%
~equal in Magnesium ~29mg

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +237.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +4200%
Contains more CholineCholine +154.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Macaroon DV% diff.
Vitamin K 437.1µg 1.1µg 363%
Saturated fat 0.055g 20.099g 91%
Vitamin C 35.3mg 0mg 39%
Fats 0.61g 22.55g 34%
Folate 129µg 3µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 0µg 28%
Copper 0.046mg 0.269mg 25%
Calcium 232mg 5mg 23%
Calories 32kcal 460kcal 21%
Carbs 5.42g 61.22g 19%
Vitamin E 2.26mg 0.19mg 14%
Sodium 17mg 241mg 10%
Selenium 1.3µg 6.8µg 10%
Phosphorus 25mg 68mg 6%
Vitamin B6 0.165mg 0.096mg 5%
Zinc 0.21mg 0.73mg 5%
Vitamin B2 0.13mg 0.06mg 5%
Vitamin B5 0.267mg 5%
Fiber 4g 5.1g 4%
Iron 0.47mg 0.82mg 4%
Monounsaturated fat 0.03g 1.61g 4%
Polyunsaturated fat 0.201g 0.81g 4%
Choline 23.2mg 9.1mg 3%
Vitamin B1 0.054mg 0.02mg 3%
Vitamin B3 0.742mg 0.22mg 3%
Potassium 213mg 123mg 3%
Protein 3.02g 3.02g 0%
Net carbs 1.42g 56.12g N/A
Magnesium 27mg 29mg 0%
Sugar 0.46g 45.16g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more WaterWater +679.3%
Contains more FatsFats +3596.7%
Contains more CarbsCarbs +1029.5%
Contains more OtherOther +28.6%
~equal in Protein ~3.02g

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5266.7%
Contains more Poly. FatPolyunsaturated fat +303%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.