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Marrow-stem Kale vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and dulce de Leche?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E, yet dulce de Leche is richer in phosphorus and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale contains less saturated fat.

We used Collards, raw and Dulce de Leche types in this comparison.

Infographic

Marrow-stem Kale vs Dulce de Leche 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.
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +22.7%
Contains more IronIron +176.5%
Contains more CopperCopper +1050%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +32800%
Contains more PotassiumPotassium +64.3%
Contains more ZincZinc +276.2%
Contains more PhosphorusPhosphorus +672%
Contains more SeleniumSelenium +107.7%
~equal in Calcium ~251mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +1257.7%
Contains more Vitamin AVitamin A +239.2%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +33523.1%
Contains more FolateFolate +1072.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.1%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +212.2%
Contains more ProteinProtein +126.5%
Contains more FatsFats +1104.9%
Contains more CarbsCarbs +921.2%
Contains more OtherOther +31.6%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +7043.3%
Contains more Poly. FatPolyunsaturated fat +86.6%

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 Dulce de Leche
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Dulce de Leche DV% diff.
Vitamin K 437.1µg 1.3µg 363%
Vitamin C 35.3mg 2.6mg 36%
Folate 129µg 11µg 30%
Manganese 0.658mg 0.002mg 29%
Phosphorus 25mg 193mg 24%
Vitamin B2 0.13mg 0.405mg 21%
Saturated fat 0.055g 4.534g 20%
Vitamin A 251µg 74µg 20%
Carbs 5.42g 55.35g 17%
Fiber 4g 0g 16%
Calories 32kcal 315kcal 14%
Vitamin E 2.26mg 0.2mg 14%
Vitamin B12 0µg 0.31µg 13%
Choline 23.2mg 89.1mg 12%
Vitamin B5 0.267mg 0.835mg 11%
Vitamin B6 0.165mg 0.016mg 11%
Fats 0.61g 7.35g 10%
Cholesterol 0mg 29mg 10%
Protein 3.02g 6.84g 8%
Zinc 0.21mg 0.79mg 5%
Copper 0.046mg 0.004mg 5%
Sodium 17mg 129mg 5%
Monounsaturated fat 0.03g 2.143g 5%
Iron 0.47mg 0.17mg 4%
Potassium 213mg 350mg 4%
Selenium 1.3µg 2.7µg 3%
Vitamin B1 0.054mg 0.016mg 3%
Vitamin B3 0.742mg 0.21mg 3%
Calcium 232mg 251mg 2%
Polyunsaturated fat 0.201g 0.375g 1%
Vitamin D 0IU 6IU 1%
Magnesium 27mg 22mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.42g 55.35g N/A
Sugar 0.46g 49.74g N/A
Trans fat 0g 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 49.28g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 112mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 4.479g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
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.
Which food is richer in vitamins?
?
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.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.