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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.

Infographic

Marrow-stem Kale vs Cream cracker infographic
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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.
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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%
~equal in Magnesium ~25mg

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 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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%
~equal in Vitamin D ~µg

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
7% 20% 65% 4% 4%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
29% 58% 13%
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.
Marrow-stem Kale Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cream cracker 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?

ok
ok
is better in case of low diet
Marrow-stem Kale Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Marrow-stem Kale
40%
Cream cracker
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 8.91g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1131mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 5.307g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
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.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.