Marrow-stem Kale vs. Filo — In-Depth Nutrition Comparison
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How are Marrow-stem Kale and Filo different?
- Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Calcium, however, Filo is richer in Vitamin B1, Selenium, Iron, Vitamin B3, and Vitamin B2.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 362% higher.
- Marrow-stem Kale has less Sodium.
Collards, raw and Phyllo dough are the varieties 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
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Calcium
+2009.1%
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Magnesium
+80%
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Potassium
+187.8%
Contains
less
Sodium
-96.5%
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Manganese
+38.2%
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Iron
+583%
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Phosphorus
+200%
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Zinc
+133.3%
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Copper
+119.6%
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Selenium
+1692.3%
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Calcium
+2009.1%
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Magnesium
+80%
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Potassium
+187.8%
Contains
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Sodium
-96.5%
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Manganese
+38.2%
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Iron
+583%
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Phosphorus
+200%
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Zinc
+133.3%
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Copper
+119.6%
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Selenium
+1692.3%
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.
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Vitamin A
+∞%
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Vitamin E
+2725%
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Vitamin C
+∞%
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Vitamin B6
+450%
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Folate
+46.6%
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Vitamin K
+17384%
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Vitamin B1
+901.9%
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Vitamin B2
+162.3%
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Vitamin B3
+448.9%
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Vitamin B5
+13.1%
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Vitamin A
+∞%
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Vitamin E
+2725%
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Vitamin C
+∞%
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Vitamin B6
+450%
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Folate
+46.6%
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Vitamin K
+17384%
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Vitamin B1
+901.9%
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Vitamin B2
+162.3%
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Vitamin B3
+448.9%
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Vitamin B5
+13.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+174.9%
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Protein
+135.1%
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Fats
+883.6%
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Carbs
+870.5%
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Other
+27.8%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Contains
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Water
+174.9%
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Protein
+135.1%
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Fats
+883.6%
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Carbs
+870.5%
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Other
+27.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-96.3%
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Monounsaturated Fat
+10396.7%
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Polyunsaturated fat
+359.2%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
1.47 g
Monounsaturated Fat:
3.149 g
Polyunsaturated fat:
0.923 g
Contains
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Saturated Fat
-96.3%
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Monounsaturated Fat
+10396.7%
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Polyunsaturated fat
+359.2%
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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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 50.7g |
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| Protein | 3.02g | 7.1g |
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| Fats | 0.61g | 6g |
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| Carbs | 5.42g | 52.6g |
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| Calories | 32kcal | 299kcal |
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| Sugar | 0.46g | 0.18g |
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| Fiber | 4g | 1.9g |
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| Calcium | 232mg | 11mg |
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| Iron | 0.47mg | 3.21mg |
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| Magnesium | 27mg | 15mg |
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| Phosphorus | 25mg | 75mg |
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| Potassium | 213mg | 74mg |
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| Sodium | 17mg | 483mg |
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| Zinc | 0.21mg | 0.49mg |
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| Copper | 0.046mg | 0.101mg |
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| Manganese | 0.658mg | 0.476mg |
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| Selenium | 1.3µg | 23.3µg |
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| Vitamin A | 5019IU | 0IU |
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| Vitamin A RAE | 251µg | 0µg |
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| Vitamin E | 2.26mg | 0.08mg |
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| Vitamin C | 35.3mg | 0mg |
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| Vitamin B1 | 0.054mg | 0.541mg |
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| Vitamin B2 | 0.13mg | 0.341mg |
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| Vitamin B3 | 0.742mg | 4.073mg |
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| Vitamin B5 | 0.267mg | 0.302mg |
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| Vitamin B6 | 0.165mg | 0.03mg |
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| Folate | 129µg | 88µg |
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| Vitamin K | 437.1µg | 2.5µg |
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| Tryptophan | 0.031mg | 0.088mg |
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| Threonine | 0.086mg | 0.194mg |
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| Isoleucine | 0.1mg | 0.246mg |
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| Leucine | 0.151mg | 0.49mg |
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| Lysine | 0.117mg | 0.158mg |
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| Methionine | 0.033mg | 0.126mg |
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| Phenylalanine | 0.087mg | 0.359mg |
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| Valine | 0.12mg | 0.286mg |
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| Histidine | 0.047mg | 0.159mg |
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| Saturated Fat | 0.055g | 1.47g |
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| Monounsaturated Fat | 0.03g | 3.149g |
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| Polyunsaturated fat | 0.201g | 0.923g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
147%
32%
Minerals Daily Need Coverage Score
25%
47%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 466mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 1.415g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Filo is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.