Marrow-stem Kale vs. Cream cracker — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and cream cracker
- Marrow-stem Kale has more vitamin K and calcium; however, cream cracker is richer in iron, vitamin B3, vitamin B1, vitamin B12, selenium, and phosphorus.
- Marrow-stem Kale's daily need coverage for vitamin K is 349% more.
- Marrow-stem Kale contains 9 times more calcium than cream cracker. Marrow-stem Kale contains 232mg of calcium, while cream cracker contains 26mg.
- Marrow-stem Kale contains less sodium.
- Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of marrow-stem Kale is 32.
The food varieties used in the comparison are Collards, raw and Crackers, cream, GAMESA SABROSAS.
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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 CalciumCalcium | +792.3% |
| Contains more PotassiumPotassium | +65.1% |
| Contains less SodiumSodium | -98.5% |
| Contains more IronIron | +1470.2% |
| Contains more CopperCopper | +141.3% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +292% |
| Contains more ManganeseManganese | +18.2% |
| Contains more SeleniumSelenium | +630.8% |
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 EVitamin E | +42.1% |
| Contains more Vitamin B6Vitamin B6 | +153.8% |
| Contains more Vitamin KVitamin K | +2341.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +451.9% |
| Contains more Vitamin B2Vitamin B2 | +84.6% |
| Contains more Vitamin B3Vitamin B3 | +584.6% |
| Contains more Vitamin B5Vitamin B5 | +73% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +15.5% |
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:
7.01 g
Fats:
20.37 g
Carbs:
64.55 g
Water:
4.45 g
Other:
3.62 g
| Contains more WaterWater | +1913.9% |
| Contains more ProteinProtein | +132.1% |
| Contains more FatsFats | +3239.3% |
| Contains more CarbsCarbs | +1091% |
| Contains more OtherOther | +172.2% |
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
5.362 g
Monounsaturated fat:
Mono. Fat
10.625 g
Polyunsaturated fat:
Poly. Fat
2.45 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +35316.7% |
| Contains more Poly. FatPolyunsaturated fat | +1118.9% |
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 Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 17.9µg | 349% |
| Iron | 0.47mg | 7.38mg | 86% |
| Sodium | 17mg | 1148mg | 49% |
| Vitamin C | 35.3mg | 39% | |
| Fats | 0.61g | 20.37g | 30% |
| Vitamin A | 251µg | 28% | |
| Vitamin B3 | 0.742mg | 5.08mg | 27% |
| Monounsaturated fat | 0.03g | 10.625g | 26% |
| Saturated fat | 0.055g | 5.362g | 24% |
| Calories | 32kcal | 484kcal | 23% |
| Starch | 51.87g | 21% | |
| Calcium | 232mg | 26mg | 21% |
| Vitamin B1 | 0.054mg | 0.298mg | 20% |
| Carbs | 5.42g | 64.55g | 20% |
| Vitamin B12 | 0µg | 0.46µg | 19% |
| Selenium | 1.3µg | 9.5µg | 15% |
| Polyunsaturated fat | 0.201g | 2.45g | 15% |
| Phosphorus | 25mg | 98mg | 10% |
| Protein | 3.02g | 7.01g | 8% |
| Vitamin B6 | 0.165mg | 0.065mg | 8% |
| Vitamin B2 | 0.13mg | 0.24mg | 8% |
| Copper | 0.046mg | 0.111mg | 7% |
| Fiber | 4g | 2.4g | 6% |
| Folate | 129µg | 149µg | 5% |
| Manganese | 0.658mg | 0.778mg | 5% |
| Vitamin B5 | 0.267mg | 0.462mg | 4% |
| Vitamin E | 2.26mg | 1.59mg | 4% |
| Choline | 23.2mg | 4% | |
| Zinc | 0.21mg | 0.66mg | 4% |
| Potassium | 213mg | 129mg | 2% |
| Fructose | 0.95g | 1% | |
| Net carbs | 1.42g | 62.15g | N/A |
| Magnesium | 27mg | 25mg | 0% |
| Sugar | 0.46g | 9.37g | N/A |
| Trans fat | 0g | 3.969g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% | |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.542g | 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%
40%
Minerals Daily Need Coverage Score
25%
71%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 8.91g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 1131mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 5.307g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Cream cracker is relatively richer in minerals
Which food is richer in vitamins?
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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.