Marrow-stem Kale vs. Olive oil — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and olive oil
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin B6; however, olive oil has more vitamin E.
- Daily need coverage for vitamin K for marrow-stem Kale is 314% higher.
- Marrow-stem Kale is lower in saturated fat.
- Marrow-stem Kale has a higher glycemic index than olive oil.
Food types used in this article are Collards, raw and Oil, olive, salad or cooking.
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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 | +∞% |
| Contains more CalciumCalcium | +23100% |
| Contains more PotassiumPotassium | +21200% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +19.1% |
| Contains less SodiumSodium | -88.2% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +626.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +7633.3% |
| Contains more Vitamin EVitamin E | +535% |
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 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +16293.4% |
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
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +243103.3% |
| Contains more Poly. FatPolyunsaturated fat | +5135.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 60.2µg | 314% |
| Monounsaturated fat | 0.03g | 72.961g | 182% |
| Fats | 0.61g | 100g | 153% |
| Vitamin E | 2.26mg | 14.35mg | 81% |
| Polyunsaturated fat | 0.201g | 10.523g | 69% |
| Saturated fat | 0.055g | 13.808g | 63% |
| Calories | 32kcal | 884kcal | 43% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Folate | 129µg | 0µg | 32% |
| Manganese | 0.658mg | 0mg | 29% |
| Vitamin A | 251µg | 0µg | 28% |
| Calcium | 232mg | 1mg | 23% |
| Fiber | 4g | 0g | 16% |
| Vitamin B6 | 0.165mg | 0mg | 13% |
| Vitamin B2 | 0.13mg | 0mg | 10% |
| Potassium | 213mg | 1mg | 6% |
| Protein | 3.02g | 0g | 6% |
| Magnesium | 27mg | 0mg | 6% |
| Vitamin B5 | 0.267mg | 0mg | 5% |
| Vitamin B3 | 0.742mg | 0mg | 5% |
| Vitamin B1 | 0.054mg | 0mg | 5% |
| Copper | 0.046mg | 0mg | 5% |
| Phosphorus | 25mg | 0mg | 4% |
| Choline | 23.2mg | 0.3mg | 4% |
| Selenium | 1.3µg | 0µg | 2% |
| Carbs | 5.42g | 0g | 2% |
| Zinc | 0.21mg | 0mg | 2% |
| Sodium | 17mg | 2mg | 1% |
| Iron | 0.47mg | 0.56mg | 1% |
| Net carbs | 1.42g | 0g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Tryptophan | 0.031mg | 0mg | 0% |
| Threonine | 0.086mg | 0mg | 0% |
| Isoleucine | 0.1mg | 0mg | 0% |
| Leucine | 0.151mg | 0mg | 0% |
| Lysine | 0.117mg | 0mg | 0% |
| Methionine | 0.033mg | 0mg | 0% |
| Phenylalanine | 0.087mg | 0mg | 0% |
| Valine | 0.12mg | 0mg | 0% |
| Histidine | 0.047mg | 0mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
25%
2%
Comparison summary
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 13.753g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.9)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)