Marrow-stem Kale vs. Garden cress — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and garden cress
- Marrow-stem Kale has more calcium, folate, fiber, and vitamin E; however, garden cress has more vitamin K, vitamin C, copper, potassium, vitamin A, and iron.
- Daily need coverage for vitamin K for garden cress is 87% higher.
- Garden cress has 4 times less fiber than marrow-stem Kale. Marrow-stem Kale has 4g of fiber, while garden cress has 1.1g.
Food types used in this article are Collards, raw and Cress, garden, raw.
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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 | +186.4% |
| Contains more ManganeseManganese | +19% |
| Contains more SeleniumSelenium | +44.4% |
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more PotassiumPotassium | +184.5% |
| Contains more IronIron | +176.6% |
| Contains more CopperCopper | +269.6% |
| Contains more PhosphorusPhosphorus | +204% |
| Contains less SodiumSodium | -17.6% |
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 EVitamin E | +222.9% |
| Contains more FolateFolate | +61.3% |
| Contains more CholineCholine | +19% |
| Contains more Vitamin CVitamin C | +95.5% |
| Contains more Vitamin AVitamin A | +37.8% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +34.8% |
| Contains more Vitamin B6Vitamin B6 | +49.7% |
| Contains more Vitamin KVitamin K | +24% |
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:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +16.2% |
| Contains more FatsFats | +14.8% |
| Contains more OtherOther | +35.3% |
~equal in
Carbs
~5.5g
~equal in
Water
~89.4g
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
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -58.2% |
| Contains more Mono. FatMonounsaturated fat | +696.7% |
| Contains more Poly. FatPolyunsaturated fat | +13.4% |
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 | 541.9µg | 87% |
| Vitamin C | 35.3mg | 69mg | 37% |
| Calcium | 232mg | 81mg | 15% |
| Copper | 0.046mg | 0.17mg | 14% |
| Fiber | 4g | 1.1g | 12% |
| Folate | 129µg | 80µg | 12% |
| Potassium | 213mg | 606mg | 12% |
| Vitamin A | 251µg | 346µg | 11% |
| Vitamin E | 2.26mg | 0.7mg | 10% |
| Vitamin B2 | 0.13mg | 0.26mg | 10% |
| Iron | 0.47mg | 1.3mg | 10% |
| Phosphorus | 25mg | 76mg | 7% |
| Vitamin B6 | 0.165mg | 0.247mg | 6% |
| Manganese | 0.658mg | 0.553mg | 5% |
| Magnesium | 27mg | 38mg | 3% |
| Vitamin B3 | 0.742mg | 1mg | 2% |
| Vitamin B1 | 0.054mg | 0.08mg | 2% |
| Vitamin B5 | 0.267mg | 0.242mg | 1% |
| Choline | 23.2mg | 19.5mg | 1% |
| Monounsaturated fat | 0.03g | 0.239g | 1% |
| Selenium | 1.3µg | 0.9µg | 1% |
| Protein | 3.02g | 2.6g | 1% |
| Calories | 32kcal | 32kcal | 0% |
| Fats | 0.61g | 0.7g | 0% |
| Carbs | 5.42g | 5.5g | 0% |
| Net carbs | 1.42g | 4.4g | N/A |
| Sugar | 0.46g | 4.4g | N/A |
| Zinc | 0.21mg | 0.23mg | 0% |
| Sodium | 17mg | 14mg | 0% |
| Saturated fat | 0.055g | 0.023g | 0% |
| Polyunsaturated fat | 0.201g | 0.228g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| 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%
150%
Minerals Daily Need Coverage Score
25%
33%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.