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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 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.

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.
Marrow-stem Kale
Marrow-stem Kale
3
:
7
Garden cress
Garden cress
Contains more Calcium +186.4%
Contains more Manganese +19%
Contains more Selenium +44.4%
Contains more Iron +176.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +204%
Contains more Potassium +184.5%
Contains less Sodium -17.6%
Contains more Copper +269.6%
Equal in Zinc - 0.23
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +186.4%
Contains more Manganese +19%
Contains more Selenium +44.4%
Contains more Iron +176.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +204%
Contains more Potassium +184.5%
Contains less Sodium -17.6%
Contains more 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.
Marrow-stem Kale
Marrow-stem Kale
3
:
7
Garden cress
Garden cress
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%
Contains more Folate +61.3%
Contains more Vitamin A +37.8%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Equal in Vitamin B5 - 0.242
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%
Contains more Folate +61.3%
Contains more Vitamin A +37.8%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Equal in Vitamin B5 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
2
:
3
Garden cress
Garden cress
Contains more Protein +16.2%
Contains more Fats +14.8%
Contains more Other +35.3%
Equal in Carbs - 5.5
Equal in Water - 89.4
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Garden cress
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 Protein +16.2%
Contains more Fats +14.8%
Contains more Other +35.3%
Equal in Carbs - 5.5
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +696.7%
Contains more Polyunsaturated fat +13.4%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +696.7%
Contains more 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.
Marrow-stem Kale Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Garden cress Opinion
Net carbs 1.42g 4.4g Garden cress
Protein 3.02g 2.6g Marrow-stem Kale
Fats 0.61g 0.7g Garden cress
Carbs 5.42g 5.5g Garden cress
Calories 32kcal 32kcal
Sugar 0.46g 4.4g Marrow-stem Kale
Fiber 4g 1.1g Marrow-stem Kale
Calcium 232mg 81mg Marrow-stem Kale
Iron 0.47mg 1.3mg Garden cress
Magnesium 27mg 38mg Garden cress
Phosphorus 25mg 76mg Garden cress
Potassium 213mg 606mg Garden cress
Sodium 17mg 14mg Garden cress
Zinc 0.21mg 0.23mg Garden cress
Copper 0.046mg 0.17mg Garden cress
Manganese 0.658mg 0.553mg Marrow-stem Kale
Selenium 1.3µg 0.9µg Marrow-stem Kale
Vitamin A 5019IU 6917IU Garden cress
Vitamin A RAE 251µg 346µg Garden cress
Vitamin E 2.26mg 0.7mg Marrow-stem Kale
Vitamin C 35.3mg 69mg Garden cress
Vitamin B1 0.054mg 0.08mg Garden cress
Vitamin B2 0.13mg 0.26mg Garden cress
Vitamin B3 0.742mg 1mg Garden cress
Vitamin B5 0.267mg 0.242mg Marrow-stem Kale
Vitamin B6 0.165mg 0.247mg Garden cress
Folate 129µg 80µg Marrow-stem Kale
Vitamin K 437.1µg 541.9µg Garden cress
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Saturated Fat 0.055g 0.023g Garden cress
Monounsaturated Fat 0.03g 0.239g Garden cress
Polyunsaturated fat 0.201g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
147%
Marrow-stem Kale
187%
Garden cress
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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.

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.