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Marrow-stem Kale vs. Egg noodles — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and egg noodles

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber; however, egg noodles is richer in selenium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than egg noodles (57).

The food types used in this comparison are Collards, raw and Noodles, egg, unenriched, cooked, without added salt.

Infographic

Marrow-stem Kale vs Egg noodles 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 15% 3.6% 3.4% 23% 33% 18% 33% 0.65% 41% 130%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +460.5%
Contains more ManganeseManganese +108.9%
Contains more IronIron +27.7%
Contains more CopperCopper +113%
Contains more ZincZinc +209.5%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +1738.5%

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% 2% 3.4% 1.5% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B6Vitamin B6 +258.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.8%
~equal in Vitamin B5 ~0.263mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Egg noodles DV% diff.
Vitamin K 437.1µg 0µg 364%
Selenium 1.3µg 23.9µg 41%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 7µg 31%
Vitamin A 251µg 6µg 27%
Calcium 232mg 12mg 22%
Manganese 0.658mg 0.315mg 15%
Vitamin E 2.26mg 0.17mg 14%
Fiber 4g 1.2g 11%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.165mg 0.046mg 9%
Vitamin B2 0.13mg 0.02mg 8%
Phosphorus 25mg 76mg 7%
Carbs 5.42g 25.16g 7%
Copper 0.046mg 0.098mg 6%
Calories 32kcal 138kcal 5%
Potassium 213mg 38mg 5%
Zinc 0.21mg 0.65mg 4%
Vitamin B12 0µg 0.09µg 4%
Protein 3.02g 4.54g 3%
Vitamin B3 0.742mg 0.4mg 2%
Polyunsaturated fat 0.201g 0.552g 2%
Saturated fat 0.055g 0.419g 2%
Fats 0.61g 2.07g 2%
Vitamin B1 0.054mg 0.03mg 2%
Iron 0.47mg 0.6mg 2%
Magnesium 27mg 21mg 1%
Sodium 17mg 5mg 1%
Monounsaturated fat 0.03g 0.581g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 1.42g 23.96g N/A
Sugar 0.46g 0.4g N/A
Vitamin B5 0.267mg 0.263mg 0%
Trans fat 0g 0.029g N/A
Choline 23.2mg 25.7mg 0%
Tryptophan 0.031mg 0.043mg 0%
Threonine 0.086mg 0.138mg 0%
Isoleucine 0.1mg 0.19mg 0%
Leucine 0.151mg 0.365mg 0%
Lysine 0.117mg 0.137mg 0%
Methionine 0.033mg 0.086mg 0%
Phenylalanine 0.087mg 0.24mg 0%
Valine 0.12mg 0.22mg 0%
Histidine 0.047mg 0.121mg 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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more WaterWater +32.3%
Contains more OtherOther +166%
Contains more ProteinProtein +50.3%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +364.2%

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +1836.7%
Contains more Poly. FatPolyunsaturated fat +174.6%

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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. Egg noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168926/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.