Marrow-stem Kale vs. Egg white — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and egg whites
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin E; however, egg whites are higher in selenium and vitamin B2.
- Marrow-stem Kale covers your daily vitamin K needs 364% more than egg whites.
- The glycemic index of marrow-stem Kale is higher.
Food varieties used in this article are Collards, raw and Egg, white, raw, fresh.
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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 MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +3214.3% |
| Contains more PotassiumPotassium | +30.7% |
| Contains more IronIron | +487.5% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +5881.8% |
| Contains more SeleniumSelenium | +1438.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1250% |
| Contains more Vitamin B3Vitamin B3 | +606.7% |
| Contains more Vitamin B5Vitamin B5 | +40.5% |
| Contains more Vitamin B6Vitamin B6 | +3200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3125% |
| Contains more CholineCholine | +2009.1% |
| Contains more Vitamin B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0µg | 364% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Selenium | 1.3µg | 20µg | 34% |
| Folate | 129µg | 4µg | 31% |
| Manganese | 0.658mg | 0.011mg | 28% |
| Vitamin A | 251µg | 0µg | 28% |
| Vitamin B2 | 0.13mg | 0.439mg | 24% |
| Calcium | 232mg | 7mg | 23% |
| Protein | 3.02g | 10.9g | 16% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 0mg | 15% |
| Vitamin B6 | 0.165mg | 0.005mg | 12% |
| Sodium | 17mg | 166mg | 6% |
| Iron | 0.47mg | 0.08mg | 5% |
| Magnesium | 27mg | 11mg | 4% |
| Choline | 23.2mg | 1.1mg | 4% |
| Vitamin B1 | 0.054mg | 0.004mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B3 | 0.742mg | 0.105mg | 4% |
| Copper | 0.046mg | 0.023mg | 3% |
| Zinc | 0.21mg | 0.03mg | 2% |
| Carbs | 5.42g | 0.73g | 2% |
| Vitamin B5 | 0.267mg | 0.19mg | 2% |
| Polyunsaturated fat | 0.201g | 0g | 1% |
| Calories | 32kcal | 52kcal | 1% |
| Phosphorus | 25mg | 15mg | 1% |
| Potassium | 213mg | 163mg | 1% |
| Fats | 0.61g | 0.17g | 1% |
| Net carbs | 1.42g | 0.73g | N/A |
| Sugar | 0.46g | 0.71g | N/A |
| Saturated fat | 0.055g | 0g | 0% |
| Monounsaturated fat | 0.03g | 0g | 0% |
| Tryptophan | 0.031mg | 0.125mg | 0% |
| Threonine | 0.086mg | 0.449mg | 0% |
| Isoleucine | 0.1mg | 0.661mg | 0% |
| Leucine | 0.151mg | 1.016mg | 0% |
| Lysine | 0.117mg | 0.806mg | 0% |
| Methionine | 0.033mg | 0.399mg | 0% |
| Phenylalanine | 0.087mg | 0.686mg | 0% |
| Valine | 0.12mg | 0.809mg | 0% |
| Histidine | 0.047mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +258.8% |
| Contains more CarbsCarbs | +642.5% |
| Contains more OtherOther | +111.1% |
| Contains more ProteinProtein | +260.9% |
~equal in
Water
~87.57g
