Marrow-stem Kale vs. Escarole — In-Depth Nutrition Comparison
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A recap on differences between Marrow-stem Kale and Escarole
- Marrow-stem Kale has more Vitamin K, Vitamin C, Calcium, Vitamin A, Folate, Vitamin E, Manganese, Vitamin B6, and Vitamin B2, however, Escarole is higher in Vitamin B5.
- Marrow-stem Kale covers your daily Vitamin K needs 188% more than Escarole.
- Escarole contains 11 times less Vitamin C than Marrow-stem Kale. Marrow-stem Kale contains 35.3mg of Vitamin C, while Escarole contains 3.3mg.
Food varieties used in this article are Collards, raw and Escarole, cooked, boiled, drained, no salt added.
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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 | +107.7% |
| Contains more CalciumCalcium | +404.3% |
| Contains more PhosphorusPhosphorus | +13.6% |
| Contains less SodiumSodium | -10.5% |
| Contains more ManganeseManganese | +70.9% |
| Contains more SeleniumSelenium | +550% |
| Contains more PotassiumPotassium | +15% |
| Contains more IronIron | +53.2% |
| Contains more CopperCopper | +89.1% |
| Contains more ZincZinc | +228.6% |
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 | +969.7% |
| Contains more Vitamin AVitamin A | +165.8% |
| Contains more Vitamin EVitamin E | +465% |
| Contains more Vitamin B2Vitamin B2 | +109.7% |
| Contains more Vitamin B3Vitamin B3 | +137.8% |
| Contains more Vitamin B6Vitamin B6 | +931.3% |
| Contains more Vitamin KVitamin K | +106.3% |
| Contains more FolateFolate | +65.4% |
| Contains more CholineCholine | +50.6% |
| Contains more Vitamin B5Vitamin B5 | +209.4% |
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:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more ProteinProtein | +162.6% |
| Contains more FatsFats | +238.9% |
| Contains more CarbsCarbs | +76.5% |
~equal in
Water
~94.29g
~equal in
Other
~1.31g
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
0.042 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated Fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +148.1% |
| Contains less Sat. FatSaturated Fat | -23.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 19kcal |
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| Protein | 3.02g | 1.15g |
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| Fats | 0.61g | 0.18g |
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| Vitamin C | 35.3mg | 3.3mg |
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| Net carbs | 1.42g | 0.27g |
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| Carbs | 5.42g | 3.07g |
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| Magnesium | 27mg | 13mg |
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| Calcium | 232mg | 46mg |
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| Potassium | 213mg | 245mg |
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| Iron | 0.47mg | 0.72mg |
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| Sugar | 0.46g | 0.23g |
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| Fiber | 4g | 2.8g |
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| Copper | 0.046mg | 0.087mg |
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| Zinc | 0.21mg | 0.69mg |
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| Phosphorus | 25mg | 22mg |
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| Sodium | 17mg | 19mg |
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| Vitamin A | 5019IU | 1888IU |
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| Vitamin A | 251µg | 94µg |
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| Vitamin E | 2.26mg | 0.4mg |
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| Manganese | 0.658mg | 0.385mg |
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| Selenium | 1.3µg | 0.2µg |
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| Vitamin B1 | 0.054mg | 0.059mg |
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| Vitamin B2 | 0.13mg | 0.062mg |
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| Vitamin B3 | 0.742mg | 0.312mg |
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| Vitamin B5 | 0.267mg | 0.826mg |
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| Vitamin B6 | 0.165mg | 0.016mg |
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| Vitamin K | 437.1µg | 211.9µg |
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| Folate | 129µg | 78µg |
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| Choline | 23.2mg | 15.4mg |
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| Saturated Fat | 0.055g | 0.042g |
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| Monounsaturated Fat | 0.03g | 0.004g |
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| Polyunsaturated fat | 0.201g | 0.081g |
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| Tryptophan | 0.031mg | 0.005mg |
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| Threonine | 0.086mg | 0.046mg |
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| Isoleucine | 0.1mg | 0.066mg |
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| Leucine | 0.151mg | 0.09mg |
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| Lysine | 0.117mg | 0.058mg |
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| Methionine | 0.033mg | 0.013mg |
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| Phenylalanine | 0.087mg | 0.049mg |
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| Valine | 0.12mg | 0.058mg |
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| Histidine | 0.047mg | 0.021mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
63%
Minerals Daily Need Coverage Score
25%
18%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.