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  6. Marrow-stem Kale vs. Custard

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

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Differences between marrow-stem Kale and custard

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E; however, custard is richer in vitamin B12 and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.

The food types used in this comparison are Collards, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Marrow-stem Kale vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +66.9%
Contains more IronIron +38.2%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +9300%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +361.5%
~equal in Potassium ~207mg

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +35200%
Contains more Vitamin AVitamin A +382.7%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B3Vitamin B3 +462.1%
Contains more Vitamin B6Vitamin B6 +157.8%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +96.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Custard DV% diff.
Vitamin K 437.1µg 0.2µg 364%
Vitamin C 35.3mg 0.1mg 39%
Folate 129µg 9µg 30%
Manganese 0.658mg 0.007mg 28%
Vitamin B12 0µg 0.52µg 22%
Vitamin A 251µg 52µg 22%
Cholesterol 0mg 51mg 17%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.06mg 15%
Phosphorus 25mg 130mg 15%
Selenium 1.3µg 6µg 9%
Vitamin B5 0.267mg 0.699mg 9%
Saturated fat 0.055g 2.032g 9%
Calcium 232mg 139mg 9%
Vitamin B6 0.165mg 0.064mg 8%
Vitamin B2 0.13mg 0.22mg 7%
Vitamin D 0IU 47IU 6%
Vitamin D 0µg 1.2µg 6%
Calories 32kcal 122kcal 5%
Fats 0.61g 4g 5%
Vitamin B3 0.742mg 0.132mg 4%
Carbs 5.42g 17.6g 4%
Monounsaturated fat 0.03g 1.127g 3%
Zinc 0.21mg 0.51mg 3%
Magnesium 27mg 16mg 3%
Sodium 17mg 84mg 3%
Iron 0.47mg 0.34mg 2%
Choline 23.2mg 11.8mg 2%
Protein 3.02g 3.99g 2%
Copper 0.046mg 0.03mg 2%
Vitamin B1 0.054mg 0.061mg 1%
Polyunsaturated fat 0.201g 0.312g 1%
Net carbs 1.42g 17.6g N/A
Potassium 213mg 207mg 0%
Sugar 0.46g 4.82g N/A
Tryptophan 0.031mg 0.082mg 0%
Threonine 0.086mg 0.192mg 0%
Isoleucine 0.1mg 0.207mg 0%
Leucine 0.151mg 0.337mg 0%
Lysine 0.117mg 0.214mg 0%
Methionine 0.033mg 0.091mg 0%
Phenylalanine 0.087mg 0.173mg 0%
Valine 0.12mg 0.233mg 0%
Histidine 0.047mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

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% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +22%
Contains more OtherOther +38.5%
Contains more ProteinProtein +32.1%
Contains more FatsFats +555.7%
Contains more CarbsCarbs +224.7%

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3656.7%
Contains more Poly. FatPolyunsaturated fat +55.2%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.