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Marrow-stem Kale vs. Fortune cookie — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and fortune cookie

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, manganese, folate, vitamin E, and vitamin B6; however, fortune cookie is richer in iron and vitamin B1.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% more.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Cookies, fortune.

Infographic

Marrow-stem Kale vs Fortune cookie infographic
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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.
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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +419.5%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -45.2%
Contains more ManganeseManganese +246.3%
Contains more IronIron +206.4%
Contains more CopperCopper +30.4%
Contains more PhosphorusPhosphorus +40%
Contains more SeleniumSelenium +123.1%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +7433.3%
Contains more Vitamin B6Vitamin B6 +1169.2%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +95.5%
Contains more CholineCholine +286.7%
Contains more Vitamin B1Vitamin B1 +237%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +1020.3%
Contains more OtherOther +20.9%
Contains more ProteinProtein +39.1%
Contains more FatsFats +342.6%
Contains more CarbsCarbs +1449.8%

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% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +4383.3%
Contains more Poly. FatPolyunsaturated fat +131.8%

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 Fortune cookie
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 Fortune cookie DV% diff.
Vitamin K 437.1µg 1.1µg 363%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 1µg 28%
Carbs 5.42g 84g 26%
Calcium 232mg 12mg 22%
Manganese 0.658mg 0.19mg 20%
Calories 32kcal 378kcal 17%
Folate 129µg 66µg 16%
Vitamin E 2.26mg 0.03mg 15%
Vitamin B6 0.165mg 0.013mg 12%
Iron 0.47mg 1.44mg 12%
Vitamin B1 0.054mg 0.182mg 11%
Fiber 4g 1.6g 10%
Vitamin B3 0.742mg 1.84mg 7%
Potassium 213mg 41mg 5%
Magnesium 27mg 7mg 5%
Fats 0.61g 2.7g 3%
Monounsaturated fat 0.03g 1.345g 3%
Selenium 1.3µg 2.9µg 3%
Saturated fat 0.055g 0.669g 3%
Choline 23.2mg 6mg 3%
Polyunsaturated fat 0.201g 0.466g 2%
Protein 3.02g 4.2g 2%
Copper 0.046mg 0.06mg 2%
Phosphorus 25mg 35mg 1%
Sodium 17mg 31mg 1%
Vitamin B5 0.267mg 0.297mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.42g 82.4g N/A
Sugar 0.46g 45.42g N/A
Zinc 0.21mg 0.17mg 0%
Vitamin B2 0.13mg 0.13mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.031mg 0.061mg 0%
Threonine 0.086mg 0.123mg 0%
Isoleucine 0.1mg 0.165mg 0%
Leucine 0.151mg 0.295mg 0%
Lysine 0.117mg 0.157mg 0%
Methionine 0.033mg 0.076mg 0%
Phenylalanine 0.087mg 0.203mg 0%
Valine 0.12mg 0.192mg 0%
Histidine 0.047mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Fortune cookie
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
15%
Fortune cookie
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 44.96g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.614g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 45)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.5)
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.