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  6. Marrow-stem Kale vs. Fennel

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

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How are marrow-stem Kale and fennel different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, vitamin B6, and vitamin B2, while fennel is higher in potassium.
  • Marrow-stem Kale covers your daily need for vitamin K, 312% more than fennel.
  • Marrow-stem Kale contains 5 times more vitamin A than fennel. Marrow-stem Kale contains 5019IU of vitamin A, while fennel contains 963IU.
  • Fennel has a higher glycemic index (45) than marrow-stem Kale (32).

Collards, raw and Fennel, bulb, raw types were used in this article.

Infographic

Marrow-stem Kale vs Fennel 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%
Fennel
Fennel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +373.5%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +244.5%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +55.3%
Contains more CopperCopper +43.5%
Contains more PhosphorusPhosphorus +100%
~equal in Zinc ~0.2mg

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%
Fennel
Fennel
0
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin CVitamin C +194.2%
Contains more Vitamin AVitamin A +422.9%
Contains more Vitamin EVitamin E +289.7%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +596%
Contains more FolateFolate +377.8%
Contains more CholineCholine +75.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fennel DV% diff.
Vitamin K 437.1µg 62.8µg 312%
Folate 129µg 27µg 26%
Vitamin C 35.3mg 12mg 26%
Vitamin A 251µg 48µg 23%
Manganese 0.658mg 0.191mg 20%
Calcium 232mg 49mg 18%
Vitamin E 2.26mg 0.58mg 11%
Vitamin B6 0.165mg 0.047mg 9%
Vitamin B2 0.13mg 0.032mg 8%
Potassium 213mg 414mg 6%
Vitamin B1 0.054mg 0.01mg 4%
Protein 3.02g 1.24g 4%
Fiber 4g 3.1g 4%
Phosphorus 25mg 50mg 4%
Iron 0.47mg 0.73mg 3%
Copper 0.046mg 0.066mg 2%
Sodium 17mg 52mg 2%
Magnesium 27mg 17mg 2%
Choline 23.2mg 13.2mg 2%
Carbs 5.42g 7.3g 1%
Selenium 1.3µg 0.7µg 1%
Fats 0.61g 0.2g 1%
Vitamin B3 0.742mg 0.64mg 1%
Vitamin B5 0.267mg 0.232mg 1%
Calories 32kcal 31kcal 0%
Net carbs 1.42g 4.2g N/A
Sugar 0.46g 3.93g N/A
Zinc 0.21mg 0.2mg 0%
Saturated fat 0.055g 0.09g 0%
Monounsaturated fat 0.03g 0.068g 0%
Polyunsaturated fat 0.201g 0.169g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +143.5%
Contains more FatsFats +205%
Contains more OtherOther +26.7%
Contains more CarbsCarbs +34.7%
~equal in Water ~90.21g

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -38.9%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains more Mono. FatMonounsaturated fat +126.7%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.