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 RAE, and Iron.
- Daily need coverage for Vitamin K from 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
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Calcium
+186.4%
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Manganese
+19%
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Selenium
+44.4%
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Iron
+176.6%
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Magnesium
+40.7%
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Phosphorus
+204%
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Potassium
+184.5%
Contains
less
Sodium
-17.6%
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Copper
+269.6%
Equal in Zinc - 0.23
Contains
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Calcium
+186.4%
Contains
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Manganese
+19%
Contains
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Selenium
+44.4%
Contains
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Iron
+176.6%
Contains
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Magnesium
+40.7%
Contains
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Phosphorus
+204%
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Potassium
+184.5%
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Sodium
-17.6%
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Copper
+269.6%
Equal in Zinc - 0.23
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.
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Contains
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Vitamin E
+222.9%
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Vitamin B5
+10.3%
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Folate
+61.3%
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Vitamin A
+37.8%
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Vitamin C
+95.5%
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Vitamin B1
+48.1%
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Vitamin B2
+100%
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Vitamin B3
+34.8%
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Vitamin B6
+49.7%
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Vitamin K
+24%
Equal in Vitamin B5 - 0.242
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Vitamin E
+222.9%
Contains
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Vitamin B5
+10.3%
Contains
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Folate
+61.3%
Contains
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Vitamin A
+37.8%
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Vitamin C
+95.5%
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Vitamin B1
+48.1%
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Vitamin B2
+100%
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Vitamin B3
+34.8%
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Vitamin B6
+49.7%
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Vitamin K
+24%
Equal in Vitamin B5 - 0.242
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+16.2%
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Fats
+14.8%
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Other
+35.3%
Equal in Carbs - 5.5
Equal in Water - 89.4
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
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Protein
+16.2%
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Fats
+14.8%
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Other
+35.3%
Equal in Carbs - 5.5
Equal in Water - 89.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-58.2%
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Monounsaturated Fat
+696.7%
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Polyunsaturated fat
+13.4%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Contains
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Saturated Fat
-58.2%
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Monounsaturated Fat
+696.7%
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Polyunsaturated 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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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.42g | 4.4g |
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Protein | 3.02g | 2.6g |
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Fats | 0.61g | 0.7g |
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Carbs | 5.42g | 5.5g |
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Calories | 32kcal | 32kcal | |
Sugar | 0.46g | 4.4g |
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Fiber | 4g | 1.1g |
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Calcium | 232mg | 81mg |
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Iron | 0.47mg | 1.3mg |
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Magnesium | 27mg | 38mg |
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Phosphorus | 25mg | 76mg |
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Potassium | 213mg | 606mg |
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Sodium | 17mg | 14mg |
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Zinc | 0.21mg | 0.23mg |
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Copper | 0.046mg | 0.17mg |
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Manganese | 0.658mg | 0.553mg |
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Selenium | 1.3µg | 0.9µg |
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Vitamin A | 5019IU | 6917IU |
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Vitamin A RAE | 251µg | 346µg |
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Vitamin E | 2.26mg | 0.7mg |
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Vitamin C | 35.3mg | 69mg |
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Vitamin B1 | 0.054mg | 0.08mg |
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Vitamin B2 | 0.13mg | 0.26mg |
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Vitamin B3 | 0.742mg | 1mg |
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Vitamin B5 | 0.267mg | 0.242mg |
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Vitamin B6 | 0.165mg | 0.247mg |
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Folate | 129µg | 80µg |
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Vitamin K | 437.1µg | 541.9µg |
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Tryptophan | 0.031mg |
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Threonine | 0.086mg |
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Isoleucine | 0.1mg |
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Leucine | 0.151mg |
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Lysine | 0.117mg |
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Methionine | 0.033mg |
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Phenylalanine | 0.087mg |
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Valine | 0.12mg |
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Histidine | 0.047mg |
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Saturated Fat | 0.055g | 0.023g |
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Monounsaturated Fat | 0.03g | 0.239g |
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Polyunsaturated fat | 0.201g | 0.228g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet | Equal | |
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
147%

187%

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 is richer in vitamins?

Garden cress is relatively richer in vitamins
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.