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  6. Marrow-stem Kale vs. Frog legs

Marrow-stem Kale vs. Frog legs — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and frog legs

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and calcium; however, frog legs are richer in selenium, copper, phosphorus, and vitamin B12.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Frog legs have a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Frog legs, raw.

Infographic

Marrow-stem Kale vs Frog legs 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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +1188.9%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +219.1%
Contains more CopperCopper +443.5%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +488%
Contains more SeleniumSelenium +984.6%

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.
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 0% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1573.3%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +760%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +159.3%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +180.2%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Frog legs DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin C 35.3mg 0mg 39%
Manganese 0.658mg 29%
Folate 129µg 15µg 29%
Protein 3.02g 16.4g 27%
Vitamin A 251µg 15µg 26%
Selenium 1.3µg 14.1µg 23%
Copper 0.046mg 0.25mg 23%
Calcium 232mg 18mg 21%
Cholesterol 0mg 50mg 17%
Vitamin B12 0µg 0.4µg 17%
Phosphorus 25mg 147mg 17%
Fiber 4g 0g 16%
Iron 0.47mg 1.5mg 13%
Vitamin B2 0.13mg 0.25mg 9%
Vitamin E 2.26mg 1mg 8%
Choline 23.2mg 65mg 8%
Zinc 0.21mg 1mg 7%
Vitamin B1 0.054mg 0.14mg 7%
Vitamin B5 0.267mg 5%
Vitamin B3 0.742mg 1.2mg 3%
Vitamin B6 0.165mg 0.12mg 3%
Calories 32kcal 73kcal 2%
Sodium 17mg 58mg 2%
Potassium 213mg 285mg 2%
Magnesium 27mg 20mg 2%
Carbs 5.42g 0g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Polyunsaturated fat 0.201g 0.102g 1%
Fats 0.61g 0.3g 0%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Saturated fat 0.055g 0.076g 0%
Monounsaturated fat 0.03g 0.053g 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%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more FatsFats +103.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +443%
~equal in Water ~81.9g
~equal in Other ~1.4g

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains more Mono. FatMonounsaturated fat +76.7%

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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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.