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  6. Marrow-stem Kale vs. Crouton

Marrow-stem Kale vs. Crouton — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and crouton

  • Marrow-stem Kale has more vitamin A, vitamin C, and calcium, while crouton has more selenium, vitamin B1, iron, vitamin B3, copper, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin A, 100% more than crouton.
  • The amount of sodium in marrow-stem Kale is lower.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of crouton is 72.

These are the specific foods used in this comparison Collards, raw and Croutons, plain.

Infographic

Marrow-stem Kale vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +71.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +31.6%
Contains more MagnesiumMagnesium +14.8%
Contains more IronIron +768.1%
Contains more CopperCopper +254.3%
Contains more ZincZinc +323.8%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +2784.6%

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.
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +534.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1053.7%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +633%
Contains more Vitamin B5Vitamin B5 +60.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~132µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Crouton DV% diff.
Vitamin K 437.1µg 364%
Selenium 1.3µg 37.5µg 66%
Vitamin B1 0.054mg 0.623mg 47%
Iron 0.47mg 4.08mg 45%
Vitamin C 35.3mg 0mg 39%
Sodium 17mg 698mg 30%
Vitamin B3 0.742mg 5.439mg 29%
Vitamin A 251µg 0µg 28%
Carbs 5.42g 73.5g 23%
Calories 32kcal 407kcal 19%
Protein 3.02g 11.9g 18%
Calcium 232mg 76mg 16%
Vitamin E 2.26mg 15%
Copper 0.046mg 0.163mg 13%
Phosphorus 25mg 115mg 13%
Vitamin B6 0.165mg 0.026mg 11%
Vitamin B2 0.13mg 0.272mg 11%
Fats 0.61g 6.6g 9%
Monounsaturated fat 0.03g 3.059g 8%
Manganese 0.658mg 0.5mg 7%
Polyunsaturated fat 0.201g 1.273g 7%
Saturated fat 0.055g 1.51g 7%
Zinc 0.21mg 0.89mg 6%
Fiber 4g 5.1g 4%
Choline 23.2mg 4%
Potassium 213mg 124mg 3%
Vitamin B5 0.267mg 0.429mg 3%
Magnesium 27mg 31mg 1%
Folate 129µg 132µg 1%
Net carbs 1.42g 68.4g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.14mg 0%
Threonine 0.086mg 0.337mg 0%
Isoleucine 0.1mg 0.456mg 0%
Leucine 0.151mg 0.832mg 0%
Lysine 0.117mg 0.278mg 0%
Methionine 0.033mg 0.211mg 0%
Phenylalanine 0.087mg 0.586mg 0%
Valine 0.12mg 0.514mg 0%
Histidine 0.047mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1529.5%
Contains more ProteinProtein +294%
Contains more FatsFats +982%
Contains more CarbsCarbs +1256.1%
Contains more OtherOther +88%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +10096.7%
Contains more Poly. FatPolyunsaturated fat +533.3%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.