Marrow-stem Kale vs. Dough — In-Depth Nutrition Comparison
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Significant differences between marrow-stem Kale and dough
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium; however, dough is richer in vitamin B1, selenium, iron, vitamin B3, and vitamin B2.
- Marrow-stem Kale covers your daily vitamin K needs 364% more than dough.
- Marrow-stem Kale contains less sodium.
- Dough has a higher glycemic index. The glycemic index of dough is 70, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Collards, raw and Bread, french or vienna (includes sourdough).
Infographic
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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 more CalciumCalcium | +346.2% |
| Contains more PotassiumPotassium | +82.1% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +14% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more IronIron | +731.9% |
| Contains more CopperCopper | +230.4% |
| Contains more ZincZinc | +395.2% |
| Contains more PhosphorusPhosphorus | +320% |
| Contains more SeleniumSelenium | +2100% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +976.2% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more Vitamin KVitamin K | +62342.9% |
| Contains more CholineCholine | +190% |
| Contains more Vitamin B1Vitamin B1 | +1214.8% |
| Contains more Vitamin B2Vitamin B2 | +228.5% |
| Contains more Vitamin B3Vitamin B3 | +549.2% |
| Contains more Vitamin B5Vitamin B5 | +70.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0.7µg | 364% |
| Vitamin B1 | 0.054mg | 0.71mg | 55% |
| Selenium | 1.3µg | 28.6µg | 50% |
| Iron | 0.47mg | 3.91mg | 43% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Vitamin A | 251µg | 0µg | 28% |
| Vitamin B3 | 0.742mg | 4.817mg | 25% |
| Sodium | 17mg | 602mg | 25% |
| Vitamin B2 | 0.13mg | 0.427mg | 23% |
| Starch | 44.23g | 18% | |
| Calcium | 232mg | 52mg | 18% |
| Protein | 3.02g | 10.75g | 15% |
| Carbs | 5.42g | 51.88g | 15% |
| Vitamin E | 2.26mg | 0.21mg | 14% |
| Calories | 32kcal | 272kcal | 12% |
| Copper | 0.046mg | 0.152mg | 12% |
| Phosphorus | 25mg | 105mg | 11% |
| Zinc | 0.21mg | 1.04mg | 8% |
| Fiber | 4g | 2.2g | 7% |
| Manganese | 0.658mg | 0.577mg | 4% |
| Polyunsaturated fat | 0.201g | 0.855g | 4% |
| Vitamin B5 | 0.267mg | 0.455mg | 4% |
| Vitamin B6 | 0.165mg | 0.107mg | 4% |
| Fats | 0.61g | 2.42g | 3% |
| Potassium | 213mg | 117mg | 3% |
| Choline | 23.2mg | 8mg | 3% |
| Saturated fat | 0.055g | 0.529g | 2% |
| Folate | 129µg | 123µg | 2% |
| Fructose | 0.51g | 1% | |
| Magnesium | 27mg | 32mg | 1% |
| Monounsaturated fat | 0.03g | 0.362g | 1% |
| Net carbs | 1.42g | 49.68g | N/A |
| Sugar | 0.46g | 4.62g | N/A |
| Trans fat | 0g | 0.005g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.788g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
10.75 g
Fats:
2.42 g
Carbs:
51.88 g
Water:
33 g
Other:
1.95 g
| Contains more WaterWater | +171.6% |
| Contains more ProteinProtein | +256% |
| Contains more FatsFats | +296.7% |
| Contains more CarbsCarbs | +857.2% |
| Contains more OtherOther | +46.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.529 g
Monounsaturated fat:
Mono. Fat
0.362 g
Polyunsaturated fat:
Poly. Fat
0.855 g
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Mono. FatMonounsaturated fat | +1106.7% |
| Contains more Poly. FatPolyunsaturated fat | +325.4% |
