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  6. Marrow-stem Kale vs. Eggplant

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

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Significant differences between marrow-stem Kale and eggplant

  • The amount of vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, vitamin B2, and vitamin B6 in marrow-stem Kale is higher than in eggplant.
  • Marrow-stem Kale covers your daily vitamin K needs 361% more than eggplant.
  • Eggplant has 218 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while eggplant has 23IU.

Specific food types used in this comparison are Collards, raw and Eggplant, raw.

Infographic

Marrow-stem Kale vs Eggplant 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +2477.8%
Contains more IronIron +104.3%
Contains more ZincZinc +31.3%
Contains more ManganeseManganese +183.6%
Contains more SeleniumSelenium +333.3%
Contains more CopperCopper +76.1%
Contains less SodiumSodium -88.2%
~equal in Potassium ~229mg
~equal in Phosphorus ~24mg

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin CVitamin C +1504.5%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +653.3%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more Vitamin KVitamin K +12388.6%
Contains more FolateFolate +486.4%
Contains more CholineCholine +236.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Eggplant DV% diff.
Vitamin K 437.1µg 3.5µg 361%
Vitamin C 35.3mg 2.2mg 37%
Vitamin A 251µg 1µg 28%
Folate 129µg 22µg 27%
Calcium 232mg 9mg 22%
Manganese 0.658mg 0.232mg 19%
Vitamin E 2.26mg 0.3mg 13%
Vitamin B2 0.13mg 0.037mg 7%
Vitamin B6 0.165mg 0.084mg 6%
Copper 0.046mg 0.081mg 4%
Protein 3.02g 0.98g 4%
Fiber 4g 3g 4%
Iron 0.47mg 0.23mg 3%
Magnesium 27mg 14mg 3%
Choline 23.2mg 6.9mg 3%
Selenium 1.3µg 0.3µg 2%
Fructose 1.54g 2%
Vitamin B3 0.742mg 0.649mg 1%
Polyunsaturated fat 0.201g 0.076g 1%
Vitamin B1 0.054mg 0.039mg 1%
Sodium 17mg 2mg 1%
Fats 0.61g 0.18g 1%
Calories 32kcal 25kcal 0%
Net carbs 1.42g 2.88g N/A
Carbs 5.42g 5.88g 0%
Potassium 213mg 229mg 0%
Sugar 0.46g 3.53g N/A
Zinc 0.21mg 0.16mg 0%
Phosphorus 25mg 24mg 0%
Vitamin B5 0.267mg 0.281mg 0%
Saturated fat 0.055g 0.034g 0%
Monounsaturated fat 0.03g 0.016g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.037mg 0%
Isoleucine 0.1mg 0.045mg 0%
Leucine 0.151mg 0.064mg 0%
Lysine 0.117mg 0.047mg 0%
Methionine 0.033mg 0.011mg 0%
Phenylalanine 0.087mg 0.043mg 0%
Valine 0.12mg 0.053mg 0%
Histidine 0.047mg 0.023mg 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
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more ProteinProtein +208.2%
Contains more FatsFats +238.9%
Contains more OtherOther +101.5%
~equal in Carbs ~5.88g
~equal in Water ~92.3g

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% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +164.5%
Contains less Sat. FatSaturated fat -38.2%

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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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.