Marrow-stem Kale vs. Endive — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and endive
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, vitamin E, vitamin B6, and manganese; however, endive has more vitamin B5, copper, and zinc.
- Daily need coverage for vitamin K for marrow-stem Kale is 172% higher.
- Endive has 8 times less vitamin B6 than marrow-stem Kale. Marrow-stem Kale has 0.165mg of vitamin B6, while endive has 0.02mg.
- Endive has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Collards, raw and Endive, raw.
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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 | +80% |
| Contains more CalciumCalcium | +346.2% |
| Contains less SodiumSodium | -22.7% |
| Contains more ManganeseManganese | +56.7% |
| Contains more SeleniumSelenium | +550% |
| Contains more PotassiumPotassium | +47.4% |
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +115.2% |
| Contains more ZincZinc | +276.2% |
| Contains more PhosphorusPhosphorus | +12% |
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 | +443.1% |
| Contains more Vitamin AVitamin A | +132.4% |
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B6Vitamin B6 | +725% |
| Contains more Vitamin KVitamin K | +89.2% |
| Contains more CholineCholine | +38.1% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B5Vitamin B5 | +237.1% |
| Contains more FolateFolate | +10.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 231µg | 172% |
| Vitamin C | 35.3mg | 6.5mg | 32% |
| Calcium | 232mg | 52mg | 18% |
| Vitamin A | 251µg | 108µg | 16% |
| Vitamin B5 | 0.267mg | 0.9mg | 13% |
| Vitamin E | 2.26mg | 0.44mg | 12% |
| Vitamin B6 | 0.165mg | 0.02mg | 11% |
| Manganese | 0.658mg | 0.42mg | 10% |
| Copper | 0.046mg | 0.099mg | 6% |
| Zinc | 0.21mg | 0.79mg | 5% |
| Iron | 0.47mg | 0.83mg | 5% |
| Vitamin B2 | 0.13mg | 0.075mg | 4% |
| Protein | 3.02g | 1.25g | 4% |
| Fiber | 4g | 3.1g | 4% |
| Potassium | 213mg | 314mg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Folate | 129µg | 142µg | 3% |
| Vitamin B3 | 0.742mg | 0.4mg | 2% |
| Selenium | 1.3µg | 0.2µg | 2% |
| Vitamin B1 | 0.054mg | 0.08mg | 2% |
| Choline | 23.2mg | 16.8mg | 1% |
| Polyunsaturated fat | 0.201g | 0.087g | 1% |
| Calories | 32kcal | 17kcal | 1% |
| Carbs | 5.42g | 3.35g | 1% |
| Fats | 0.61g | 0.2g | 1% |
| Net carbs | 1.42g | 0.25g | N/A |
| Sugar | 0.46g | 0.25g | N/A |
| Phosphorus | 25mg | 28mg | 0% |
| Sodium | 17mg | 22mg | 0% |
| Saturated fat | 0.055g | 0.048g | 0% |
| Monounsaturated fat | 0.03g | 0.004g | 0% |
| Tryptophan | 0.031mg | 0.005mg | 0% |
| Threonine | 0.086mg | 0.05mg | 0% |
| Isoleucine | 0.1mg | 0.072mg | 0% |
| Leucine | 0.151mg | 0.098mg | 0% |
| Lysine | 0.117mg | 0.063mg | 0% |
| Methionine | 0.033mg | 0.014mg | 0% |
| Phenylalanine | 0.087mg | 0.053mg | 0% |
| Valine | 0.12mg | 0.063mg | 0% |
| Histidine | 0.047mg | 0.023mg | 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:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
| Contains more ProteinProtein | +141.6% |
| Contains more FatsFats | +205% |
| Contains more CarbsCarbs | +61.8% |
~equal in
Water
~93.79g
~equal in
Other
~1.41g
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
0.048 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +131% |
| Contains less Sat. FatSaturated fat | -12.7% |
