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  6. Marrow-stem Kale vs. Plantain raw

Marrow-stem Kale vs. Plantain raw — In-Depth Nutrition Comparison

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How are marrow-stem Kale and plantain raw different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, fiber, and vitamin B2, while plantain raw is higher in vitamin B6 and potassium.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than plantain raw.
  • Marrow-stem Kale contains 77 times more calcium than plantain raw. Marrow-stem Kale contains 232mg of calcium, while plantain raw contains 3mg.

Collards, raw and Plantains, raw types were used in this article.

Infographic

Marrow-stem Kale vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +7633.3%
Contains more ZincZinc +50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +134.3%
Contains more IronIron +27.7%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +15.4%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin AVitamin A +348.2%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin KVitamin K +62342.9%
Contains more FolateFolate +486.4%
Contains more CholineCholine +71.9%
Contains more Vitamin B6Vitamin B6 +81.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Plantain raw DV% diff.
Vitamin K 437.1µg 0.7µg 364%
Manganese 0.658mg 29%
Folate 129µg 22µg 27%
Calcium 232mg 3mg 23%
Vitamin A 251µg 56µg 22%
Vitamin C 35.3mg 18.4mg 19%
Vitamin E 2.26mg 0.14mg 14%
Vitamin B6 0.165mg 0.299mg 10%
Carbs 5.42g 31.89g 9%
Potassium 213mg 499mg 8%
Fiber 4g 2.3g 7%
Vitamin B2 0.13mg 0.054mg 6%
Calories 32kcal 122kcal 5%
Copper 0.046mg 0.081mg 4%
Protein 3.02g 1.3g 3%
Iron 0.47mg 0.6mg 2%
Magnesium 27mg 37mg 2%
Choline 23.2mg 13.5mg 2%
Phosphorus 25mg 34mg 1%
Sodium 17mg 4mg 1%
Polyunsaturated fat 0.201g 0.069g 1%
Zinc 0.21mg 0.14mg 1%
Fats 0.61g 0.37g 0%
Net carbs 1.42g 29.59g N/A
Sugar 0.46g 15g N/A
Selenium 1.3µg 1.5µg 0%
Vitamin B1 0.054mg 0.052mg 0%
Vitamin B3 0.742mg 0.686mg 0%
Vitamin B5 0.267mg 0.26mg 0%
Saturated fat 0.055g 0.143g 0%
Monounsaturated fat 0.03g 0.032g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.086mg 0.034mg 0%
Isoleucine 0.1mg 0.036mg 0%
Leucine 0.151mg 0.059mg 0%
Lysine 0.117mg 0.06mg 0%
Methionine 0.033mg 0.017mg 0%
Phenylalanine 0.087mg 0.044mg 0%
Valine 0.12mg 0.046mg 0%
Histidine 0.047mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +132.3%
Contains more FatsFats +64.9%
Contains more WaterWater +37.3%
Contains more OtherOther +14.7%
Contains more CarbsCarbs +488.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +191.3%
~equal in Monounsaturated fat ~0.032g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.