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  6. Marrow-stem Kale vs. Dates

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

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How are marrow-stem Kale and dates different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E, while dates are higher in copper, fiber, and potassium.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than dates.
  • Marrow-stem Kale contains 502 times more vitamin A than dates. Marrow-stem Kale contains 5019IU of vitamin A, while dates contain 10IU.

Collards, raw and Dates, deglet noor types were used in this article.

Infographic

Marrow-stem Kale vs Dates 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%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +494.9%
Contains more ManganeseManganese +151.1%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +208%
Contains more IronIron +117%
Contains more CopperCopper +347.8%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +148%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +130.8%

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%
Dates
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin KVitamin K +16088.9%
Contains more FolateFolate +578.9%
Contains more CholineCholine +268.3%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +120.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Dates DV% diff.
Vitamin K 437.1µg 2.7µg 362%
Vitamin C 35.3mg 0.4mg 39%
Folate 129µg 19µg 28%
Vitamin A 251µg 0µg 28%
Fructose 19.56g 24%
Carbs 5.42g 75.03g 23%
Calcium 232mg 39mg 19%
Copper 0.046mg 0.206mg 18%
Manganese 0.658mg 0.262mg 17%
Fiber 4g 8g 16%
Vitamin E 2.26mg 0.05mg 15%
Calories 32kcal 282kcal 13%
Potassium 213mg 656mg 13%
Iron 0.47mg 1.02mg 7%
Vitamin B5 0.267mg 0.589mg 6%
Phosphorus 25mg 62mg 5%
Vitamin B2 0.13mg 0.066mg 5%
Magnesium 27mg 43mg 4%
Choline 23.2mg 6.3mg 3%
Selenium 1.3µg 3µg 3%
Vitamin B3 0.742mg 1.274mg 3%
Sodium 17mg 2mg 1%
Protein 3.02g 2.45g 1%
Polyunsaturated fat 0.201g 0.019g 1%
Zinc 0.21mg 0.29mg 1%
Fats 0.61g 0.39g 0%
Net carbs 1.42g 67.03g N/A
Sugar 0.46g 63.35g N/A
Vitamin B1 0.054mg 0.052mg 0%
Vitamin B6 0.165mg 0.165mg 0%
Saturated fat 0.055g 0.032g 0%
Monounsaturated fat 0.03g 0.036g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.086mg 0.043mg 0%
Isoleucine 0.1mg 0.049mg 0%
Leucine 0.151mg 0.084mg 0%
Lysine 0.117mg 0.066mg 0%
Methionine 0.033mg 0.022mg 0%
Phenylalanine 0.087mg 0.05mg 0%
Valine 0.12mg 0.071mg 0%
Histidine 0.047mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +23.3%
Contains more FatsFats +56.4%
Contains more WaterWater +336.5%
Contains more CarbsCarbs +1284.3%
Contains more OtherOther +20.3%

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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +957.9%
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +20%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.