Marrow-stem Kale vs. Eggnog — In-Depth Nutrition Comparison
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How are marrow-stem Kale and eggnog different?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E, while eggnog is higher in vitamin B12.
- Marrow-stem Kale covers your daily need for vitamin K, 364% more than eggnog.
- Marrow-stem Kale is lower in saturated fat.
- Eggnog has a higher glycemic index (55) than marrow-stem Kale (32).
Collards, raw and Eggnog types were used in this article.
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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 | +42.1% |
| Contains more CalciumCalcium | +78.5% |
| Contains more PotassiumPotassium | +29.1% |
| Contains more IronIron | +135% |
| Contains more CopperCopper | +253.8% |
| Contains less SodiumSodium | -68.5% |
| Contains more ManganeseManganese | +13060% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +336% |
| Contains more SeleniumSelenium | +223.1% |
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 | +2253.3% |
| Contains more Vitamin AVitamin A | +325.4% |
| Contains more Vitamin EVitamin E | +976.2% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +606.7% |
| Contains more Vitamin B6Vitamin B6 | +230% |
| Contains more Vitamin KVitamin K | +145600% |
| Contains more FolateFolate | +12800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0.3µg | 364% |
| Vitamin C | 35.3mg | 1.5mg | 38% |
| Folate | 129µg | 1µg | 32% |
| Manganese | 0.658mg | 0.005mg | 28% |
| Vitamin A | 251µg | 59µg | 21% |
| Cholesterol | 0mg | 59mg | 20% |
| Vitamin B12 | 0µg | 0.45µg | 19% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 0.21mg | 14% |
| Phosphorus | 25mg | 109mg | 12% |
| Saturated fat | 0.055g | 2.591g | 12% |
| Calcium | 232mg | 130mg | 10% |
| Vitamin B6 | 0.165mg | 0.05mg | 9% |
| Fats | 0.61g | 4.19g | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 1.3µg | 4.2µg | 5% |
| Vitamin B2 | 0.13mg | 0.19mg | 5% |
| Choline | 23.2mg | 52.2mg | 5% |
| Copper | 0.046mg | 0.013mg | 4% |
| Vitamin B3 | 0.742mg | 0.105mg | 4% |
| Vitamin B5 | 0.267mg | 0.417mg | 3% |
| Monounsaturated fat | 0.03g | 1.302g | 3% |
| Calories | 32kcal | 88kcal | 3% |
| Protein | 3.02g | 4.55g | 3% |
| Iron | 0.47mg | 0.2mg | 3% |
| Vitamin B1 | 0.054mg | 0.034mg | 2% |
| Sodium | 17mg | 54mg | 2% |
| Zinc | 0.21mg | 0.46mg | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Potassium | 213mg | 165mg | 1% |
| Carbs | 5.42g | 8.05g | 1% |
| Net carbs | 1.42g | 8.05g | N/A |
| Sugar | 0.46g | 8.05g | N/A |
| Polyunsaturated fat | 0.201g | 0.198g | 0% |
| Tryptophan | 0.031mg | 0.085mg | 0% |
| Threonine | 0.086mg | 0.201mg | 0% |
| Isoleucine | 0.1mg | 0.237mg | 0% |
| Leucine | 0.151mg | 0.383mg | 0% |
| Lysine | 0.117mg | 0.257mg | 0% |
| Methionine | 0.033mg | 0.12mg | 0% |
| Phenylalanine | 0.087mg | 0.225mg | 0% |
| Valine | 0.12mg | 0.289mg | 0% |
| Histidine | 0.047mg | 0.108mg | 0% |
| Fructose | 0.04g | 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:
4.55 g
Fats:
4.19 g
Carbs:
8.05 g
Water:
82.54 g
Other:
0.67 g
| Contains more OtherOther | +98.5% |
| Contains more ProteinProtein | +50.7% |
| Contains more FatsFats | +586.9% |
| Contains more CarbsCarbs | +48.5% |
~equal in
Water
~82.54g
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
2.591 g
Monounsaturated fat:
Mono. Fat
1.302 g
Polyunsaturated fat:
Poly. Fat
0.198 g
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +4240% |
~equal in
Polyunsaturated fat
~0.198g
