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  6. Marrow-stem Kale vs. Cranberries

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

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How are marrow-stem Kale and cranberries different?

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, vitamin C, calcium, manganese, vitamin B2, vitamin B6, and vitamin E than cranberries.
  • Daily need coverage for vitamin K for marrow-stem Kale is 360% higher.
  • Marrow-stem Kale contains 129 times more folate than cranberries. While marrow-stem Kale contains 129µg of folate, cranberries contain only 1µg.
  • Marrow-stem Kale has a lower glycemic index (32) than cranberries (45).

Collards, raw and Cranberries, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +166.3%
Contains more IronIron +104.3%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +146.4%
Contains more SeleniumSelenium +1200%
Contains more CopperCopper +21.7%
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.
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +152.1%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +71.2%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +634.7%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more Vitamin KVitamin K +8642%
Contains more FolateFolate +12800%
Contains more CholineCholine +321.8%
Contains more Vitamin B5Vitamin B5 +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cranberries DV% diff.
Vitamin K 437.1µg 5µg 360%
Folate 129µg 1µg 32%
Vitamin A 251µg 3µg 28%
Vitamin C 35.3mg 14mg 24%
Calcium 232mg 8mg 22%
Manganese 0.658mg 0.267mg 17%
Vitamin B2 0.13mg 0.02mg 8%
Vitamin B6 0.165mg 0.057mg 8%
Vitamin E 2.26mg 1.32mg 6%
Protein 3.02g 0.46g 5%
Magnesium 27mg 6mg 5%
Vitamin B1 0.054mg 0.012mg 4%
Vitamin B3 0.742mg 0.101mg 4%
Potassium 213mg 80mg 4%
Iron 0.47mg 0.23mg 3%
Choline 23.2mg 5.5mg 3%
Phosphorus 25mg 11mg 2%
Carbs 5.42g 11.97g 2%
Selenium 1.3µg 0.1µg 2%
Fiber 4g 3.6g 2%
Vitamin B5 0.267mg 0.295mg 1%
Polyunsaturated fat 0.201g 0.055g 1%
Calories 32kcal 46kcal 1%
Sodium 17mg 2mg 1%
Fats 0.61g 0.13g 1%
Zinc 0.21mg 0.09mg 1%
Fructose 0.67g 1%
Copper 0.046mg 0.056mg 1%
Net carbs 1.42g 8.37g N/A
Sugar 0.46g 4.27g N/A
Saturated fat 0.055g 0.008g 0%
Monounsaturated fat 0.03g 0.018g 0%
Tryptophan 0.031mg 0.003mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.1mg 0.033mg 0%
Leucine 0.151mg 0.053mg 0%
Lysine 0.117mg 0.039mg 0%
Methionine 0.033mg 0.003mg 0%
Phenylalanine 0.087mg 0.036mg 0%
Valine 0.12mg 0.045mg 0%
Histidine 0.047mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +556.5%
Contains more FatsFats +369.2%
Contains more OtherOther +1008.3%
Contains more CarbsCarbs +120.8%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +265.5%
Contains less Sat. FatSaturated fat -85.5%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.