Marrow-stem Kale vs. Currant — In-Depth Nutrition Comparison
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A recap on differences between Marrow-stem Kale and Currant
- Marrow-stem Kale has more Vitamin K, Folate, Vitamin A RAE, Manganese, Calcium, Vitamin E , and Vitamin B6, however, Currant is higher in Copper, Iron, and Vitamin C.
- Marrow-stem Kale covers your daily Vitamin K needs 355% more than Currant.
- Currant contains 126 times less Vitamin A RAE than Marrow-stem Kale. Marrow-stem Kale contains 251µg of Vitamin A RAE, while Currant contains 2µg.
Food varieties used in this article are Collards, raw and Currants, red and white, 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
+603%
Contains
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Magnesium
+107.7%
Contains
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Manganese
+253.8%
Contains
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Selenium
+116.7%
Contains
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Iron
+112.8%
Contains
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Phosphorus
+76%
Contains
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Potassium
+29.1%
Contains
less
Sodium
-94.1%
Contains
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Copper
+132.6%
Equal in Zinc - 0.23
Contains
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Calcium
+603%
Contains
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Magnesium
+107.7%
Contains
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Manganese
+253.8%
Contains
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Selenium
+116.7%
Contains
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Iron
+112.8%
Contains
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Phosphorus
+76%
Contains
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Potassium
+29.1%
Contains
less
Sodium
-94.1%
Contains
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Copper
+132.6%
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.
:
Contains
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Vitamin A
+11850%
Contains
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Vitamin E
+2160%
Contains
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Vitamin B1
+35%
Contains
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Vitamin B2
+160%
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Vitamin B3
+642%
Contains
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Vitamin B5
+317.2%
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Vitamin B6
+135.7%
Contains
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Folate
+1512.5%
Contains
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Vitamin K
+3873.6%
Contains
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Vitamin C
+16.1%
Contains
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Vitamin A
+11850%
Contains
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Vitamin E
+2160%
Contains
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Vitamin B1
+35%
Contains
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Vitamin B2
+160%
Contains
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Vitamin B3
+642%
Contains
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Vitamin B5
+317.2%
Contains
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Vitamin B6
+135.7%
Contains
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Folate
+1512.5%
Contains
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Vitamin K
+3873.6%
Contains
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Vitamin C
+16.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+115.7%
Contains
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Fats
+205%
Contains
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Other
+104.6%
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Carbs
+154.6%
Equal in Water - 83.95
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Contains
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Protein
+115.7%
Contains
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Fats
+205%
Contains
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Other
+104.6%
Contains
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Carbs
+154.6%
Equal in Water - 83.95
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+128.4%
Contains
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Saturated Fat
-69.1%
Equal in Monounsaturated Fat - 0.028
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.088 g
Contains
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Polyunsaturated fat
+128.4%
Contains
less
Saturated Fat
-69.1%
Equal in Monounsaturated Fat - 0.028
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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| Rich in vitamins |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 9.5g |
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| Protein | 3.02g | 1.4g |
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| Fats | 0.61g | 0.2g |
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| Carbs | 5.42g | 13.8g |
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| Calories | 32kcal | 56kcal |
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| Fructose | 3.53g |
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| Sugar | 0.46g | 7.37g |
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| Fiber | 4g | 4.3g |
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| Calcium | 232mg | 33mg |
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| Iron | 0.47mg | 1mg |
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| Magnesium | 27mg | 13mg |
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| Phosphorus | 25mg | 44mg |
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| Potassium | 213mg | 275mg |
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| Sodium | 17mg | 1mg |
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| Zinc | 0.21mg | 0.23mg |
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| Copper | 0.046mg | 0.107mg |
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| Manganese | 0.658mg | 0.186mg |
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| Selenium | 1.3µg | 0.6µg |
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| Vitamin A | 5019IU | 42IU |
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| Vitamin A RAE | 251µg | 2µg |
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| Vitamin E | 2.26mg | 0.1mg |
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| Vitamin C | 35.3mg | 41mg |
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| Vitamin B1 | 0.054mg | 0.04mg |
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| Vitamin B2 | 0.13mg | 0.05mg |
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| Vitamin B3 | 0.742mg | 0.1mg |
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| Vitamin B5 | 0.267mg | 0.064mg |
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| Vitamin B6 | 0.165mg | 0.07mg |
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| Folate | 129µg | 8µg |
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| Vitamin K | 437.1µg | 11µg |
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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 | 0.017g |
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| Monounsaturated Fat | 0.03g | 0.028g |
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| Polyunsaturated fat | 0.201g | 0.088g |
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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 |
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| 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%
18%
Minerals Daily Need Coverage Score
25%
17%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 6.91g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Currant contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Currant is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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.