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  6. Marrow-stem Kale vs. Edam

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

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How are marrow-stem Kale and edam different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, edam is richer in phosphorus, vitamin B12, calcium, and zinc.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has less sodium.

Collards, raw and Cheese, edam are the varieties used in this article.

Infographic

Marrow-stem Kale vs Edam 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%
Edam
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5881.8%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +215.1%
Contains more ZincZinc +1685.7%
Contains more PhosphorusPhosphorus +2044%
Contains more SeleniumSelenium +1015.4%
~equal in Iron ~0.44mg

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%
Edam
Edam
3
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B3Vitamin B3 +804.9%
Contains more Vitamin B6Vitamin B6 +117.1%
Contains more Vitamin KVitamin K +18904.3%
Contains more FolateFolate +706.3%
Contains more CholineCholine +50.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +199.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~243µg
~equal in Vitamin B5 ~0.281mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Edam DV% diff.
Vitamin K 437.1µg 2.3µg 362%
Saturated fat 0.055g 17.572g 80%
Phosphorus 25mg 536mg 73%
Vitamin B12 0µg 1.54µg 64%
Calcium 232mg 731mg 50%
Protein 3.02g 24.99g 44%
Fats 0.61g 27.8g 42%
Vitamin C 35.3mg 0mg 39%
Sodium 17mg 812mg 35%
Zinc 0.21mg 3.75mg 32%
Cholesterol 0mg 89mg 30%
Folate 129µg 16µg 28%
Manganese 0.658mg 0.011mg 28%
Selenium 1.3µg 14.5µg 24%
Monounsaturated fat 0.03g 8.125g 20%
Vitamin B2 0.13mg 0.389mg 20%
Calories 32kcal 357kcal 16%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.24mg 13%
Vitamin B6 0.165mg 0.076mg 7%
Vitamin B3 0.742mg 0.082mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.201g 0.665g 3%
Magnesium 27mg 30mg 1%
Carbs 5.42g 1.43g 1%
Choline 23.2mg 15.4mg 1%
Vitamin A 251µg 243µg 1%
Copper 0.046mg 0.036mg 1%
Potassium 213mg 188mg 1%
Vitamin B1 0.054mg 0.037mg 1%
Net carbs 1.42g 1.43g N/A
Iron 0.47mg 0.44mg 0%
Sugar 0.46g 1.43g N/A
Vitamin B5 0.267mg 0.281mg 0%
Tryptophan 0.031mg 0.352mg 0%
Threonine 0.086mg 0.932mg 0%
Isoleucine 0.1mg 1.308mg 0%
Leucine 0.151mg 2.57mg 0%
Lysine 0.117mg 2.66mg 0%
Methionine 0.033mg 0.721mg 0%
Phenylalanine 0.087mg 1.434mg 0%
Valine 0.12mg 1.81mg 0%
Histidine 0.047mg 1.034mg 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
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +279%
Contains more WaterWater +115.6%
Contains more ProteinProtein +727.5%
Contains more FatsFats +4457.4%
Contains more OtherOther +217.3%

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
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +26983.3%
Contains more Poly. FatPolyunsaturated fat +230.8%

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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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.