Marrow-stem Kale vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between marrow-stem Kale and crackers
- Marrow-stem Kale has more vitamin K, vitamin A, and vitamin C; however, crackers are richer in iron, phosphorus, vitamin B1, vitamin B2, and vitamin B3.
- Marrow-stem Kale covers your daily vitamin K needs 307% more than crackers.
- Marrow-stem Kale contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Collards, raw and Crackers, standard snack-type, regular.
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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 | +50% |
| Contains more CalciumCalcium | +93.3% |
| Contains more PotassiumPotassium | +80.5% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +34% |
| Contains more IronIron | +757.4% |
| Contains more CopperCopper | +126.1% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +892% |
| Contains more SeleniumSelenium | +415.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin KVitamin K | +530.7% |
| Contains more FolateFolate | +40.2% |
| Contains more CholineCholine | +141.7% |
| Contains more Vitamin EVitamin E | +34.1% |
| Contains more Vitamin B1Vitamin B1 | +670.4% |
| Contains more Vitamin B2Vitamin B2 | +250.8% |
| Contains more Vitamin B3Vitamin B3 | +486.5% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
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:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more WaterWater | +2754.1% |
| Contains more ProteinProtein | +119.9% |
| Contains more FatsFats | +4232.8% |
| Contains more CarbsCarbs | +1031% |
| Contains more OtherOther | +87.2% |
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
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +21743.3% |
| Contains more Poly. FatPolyunsaturated fat | +6435.8% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 69.3µg | 307% |
| Polyunsaturated fat | 0.201g | 13.137g | 86% |
| Iron | 0.47mg | 4.03mg | 45% |
| Fats | 0.61g | 26.43g | 40% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Phosphorus | 25mg | 248mg | 32% |
| Sodium | 17mg | 726mg | 31% |
| Vitamin B1 | 0.054mg | 0.416mg | 30% |
| Vitamin A | 251µg | 0µg | 28% |
| Saturated fat | 0.055g | 5.562g | 25% |
| Vitamin B2 | 0.13mg | 0.456mg | 25% |
| Calories | 32kcal | 510kcal | 24% |
| Vitamin B3 | 0.742mg | 4.352mg | 23% |
| Starch | 49.69g | 20% | |
| Carbs | 5.42g | 61.3g | 19% |
| Monounsaturated fat | 0.03g | 6.553g | 16% |
| Calcium | 232mg | 120mg | 11% |
| Selenium | 1.3µg | 6.7µg | 10% |
| Folate | 129µg | 92µg | 9% |
| Vitamin B6 | 0.165mg | 0.063mg | 8% |
| Fiber | 4g | 2.3g | 7% |
| Manganese | 0.658mg | 0.491mg | 7% |
| Protein | 3.02g | 6.64g | 7% |
| Copper | 0.046mg | 0.104mg | 6% |
| Vitamin E | 2.26mg | 3.03mg | 5% |
| Zinc | 0.21mg | 0.49mg | 3% |
| Vitamin B5 | 0.267mg | 0.417mg | 3% |
| Potassium | 213mg | 118mg | 3% |
| Magnesium | 27mg | 18mg | 2% |
| Choline | 23.2mg | 9.6mg | 2% |
| Net carbs | 1.42g | 59g | N/A |
| Sugar | 0.46g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.031mg | 0.084mg | 0% |
| Threonine | 0.086mg | 0.193mg | 0% |
| Isoleucine | 0.1mg | 0.246mg | 0% |
| Leucine | 0.151mg | 0.471mg | 0% |
| Lysine | 0.117mg | 0.103mg | 0% |
| Methionine | 0.033mg | 0.112mg | 0% |
| Phenylalanine | 0.087mg | 0.331mg | 0% |
| Valine | 0.12mg | 0.294mg | 0% |
| Histidine | 0.047mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
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%
49%
Minerals Daily Need Coverage Score
25%
56%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 7.72g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 709mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 5.507g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 31)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.