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  6. Marrow-stem Kale vs. Garden cress

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 A, vitamin C, copper, potassium, 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.

Infographic

Marrow-stem Kale vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
~equal in Zinc ~0.23mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Garden cress 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%

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
3% 6% 89% 2%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
5% 49% 47%
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%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.