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

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What are the main differences between marrow-stem Kale and cucumber?

  • Cucumber has less vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, vitamin B6, and vitamin B2 than marrow-stem Kale.
  • Marrow-stem Kale's daily need coverage for vitamin K is 351% higher.
  • Marrow-stem Kale has 75 times more vitamin E than cucumber. Marrow-stem Kale has 2.26mg of vitamin E, while cucumber has 0.03mg.
  • Cucumber has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Cucumber, with peel, raw types in this comparison.

Infographic

Marrow-stem Kale vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +67.9%
Contains more CopperCopper +12.2%
Contains more ManganeseManganese +732.9%
Contains more SeleniumSelenium +333.3%
Contains less SodiumSodium -88.2%
~equal in Zinc ~0.2mg
~equal in Phosphorus ~24mg

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin CVitamin C +1160.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +7433.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +293.9%
Contains more Vitamin B3Vitamin B3 +657.1%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +2565.2%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +286.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.259mg
~equal in Vitamin B12 ~0µg

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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +364.6%
Contains more FatsFats +454.5%
Contains more CarbsCarbs +49.3%
Contains more OtherOther +250%
~equal in Water ~95.23g

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +528.1%
Contains less Sat. FatSaturated fat -32.7%

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 Cucumber
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cucumber DV% diff.
Vitamin K 437.1µg 16.4µg 351%
Vitamin C 35.3mg 2.8mg 36%
Folate 129µg 7µg 31%
Vitamin A 251µg 5µg 27%
Manganese 0.658mg 0.079mg 25%
Calcium 232mg 16mg 22%
Vitamin E 2.26mg 0.03mg 15%
Fiber 4g 0.5g 14%
Vitamin B6 0.165mg 0.04mg 10%
Vitamin B2 0.13mg 0.033mg 7%
Protein 3.02g 0.65g 5%
Vitamin B3 0.742mg 0.098mg 4%
Choline 23.2mg 6mg 3%
Magnesium 27mg 13mg 3%
Selenium 1.3µg 0.3µg 2%
Vitamin B1 0.054mg 0.027mg 2%
Potassium 213mg 147mg 2%
Iron 0.47mg 0.28mg 2%
Polyunsaturated fat 0.201g 0.032g 1%
Calories 32kcal 15kcal 1%
Sodium 17mg 2mg 1%
Copper 0.046mg 0.041mg 1%
Carbs 5.42g 3.63g 1%
Fats 0.61g 0.11g 1%
Fructose 0.87g 1%
Net carbs 1.42g 3.13g N/A
Sugar 0.46g 1.67g N/A
Zinc 0.21mg 0.2mg 0%
Starch 0.83g 0%
Phosphorus 25mg 24mg 0%
Vitamin B5 0.267mg 0.259mg 0%
Saturated fat 0.055g 0.037g 0%
Monounsaturated fat 0.03g 0.005g 0%
Tryptophan 0.031mg 0.005mg 0%
Threonine 0.086mg 0.019mg 0%
Isoleucine 0.1mg 0.021mg 0%
Leucine 0.151mg 0.029mg 0%
Lysine 0.117mg 0.029mg 0%
Methionine 0.033mg 0.006mg 0%
Phenylalanine 0.087mg 0.019mg 0%
Valine 0.12mg 0.022mg 0%
Histidine 0.047mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cucumber
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
120%
Marrow-stem Kale
8%
Cucumber
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
8%
Cucumber

Comparison summary

Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.21g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Cucumber
Cucumber is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 11)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.