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

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Differences between marrow-stem Kale and fruitcake

Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, and vitamin E; however, fruitcake is richer in iron.
Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
Marrow-stem Kale has 228 times more vitamin A than fruitcake. While marrow-stem Kale has 5019IU of vitamin A, fruitcake has only 22IU.
Marrow-stem Kale has less saturated fat.
Marrow-stem Kale has a lower glycemic index (32) than fruitcake (53).

The food types used in this comparison are Collards, raw and Cake, fruitcake, commercially prepared.

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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.

Marrow-stem Kale

Fruitcake

Contains more MagnesiumMagnesium	+68.8%
Contains more CalciumCalcium	+603%
Contains more PotassiumPotassium	+39.2%
Contains less SodiumSodium	-83.2%
Contains more ManganeseManganese	+199.1%

Contains more IronIron	+340.4%
Contains more ZincZinc	+28.6%
Contains more PhosphorusPhosphorus	+108%
Contains more SeleniumSelenium	+53.8%

~equal in Copper ~0.05mg

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.

Marrow-stem Kale

Fruitcake

Contains more Vitamin CVitamin C	+6960%
Contains more Vitamin AVitamin A	+3485.7%
Contains more Vitamin EVitamin E	+151.1%
Contains more Vitamin B2Vitamin B2	+31.3%
Contains more Vitamin B5Vitamin B5	+18.1%
Contains more Vitamin B6Vitamin B6	+258.7%
Contains more Vitamin KVitamin K	+29040%
Contains more FolateFolate	+545%
Contains more CholineCholine	+160.7%

Contains more Vitamin B12Vitamin B12

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.05mg

~equal in Vitamin B3 ~0.791mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	437.1µg	1.5µg	363%
Vitamin C	35.3mg	0.5mg	39%
Folate	129µg	20µg	27%
Vitamin A	251µg	7µg	27%
Polyunsaturated fat	0.201g	3.323g	21%
Calcium	232mg	33mg	20%
Iron	0.47mg	2.07mg	20%
Carbs	5.42g	61.6g	19%
Manganese	0.658mg	0.22mg	19%
Calories	32kcal	324kcal	15%
Fats	0.61g	9.1g	13%
Monounsaturated fat	0.03g	4.2g	10%
Vitamin B6	0.165mg	0.046mg	9%
Vitamin E	2.26mg	0.9mg	9%
Saturated fat	0.055g	1.048g	5%
Phosphorus	25mg	52mg	4%
Sodium	17mg	101mg	4%
Magnesium	27mg	16mg	3%
Choline	23.2mg	8.9mg	3%
Vitamin B2	0.13mg	0.099mg	2%
Potassium	213mg	153mg	2%
Cholesterol	0mg	5mg	2%
Zinc	0.21mg	0.27mg	1%
Fiber	4g	3.7g	1%
Selenium	1.3µg	2µg	1%
Vitamin B5	0.267mg	0.226mg	1%
Protein	3.02g	2.9g	0%
Net carbs	1.42g	57.9g	N/A
Sugar	0.46g	27.42g	N/A
Copper	0.046mg	0.05mg	0%
Vitamin B1	0.054mg	0.05mg	0%
Vitamin B3	0.742mg	0.791mg	0%
Vitamin B12	0µg	0.01µg	0%
Tryptophan	0.031mg	0.042mg	0%
Threonine	0.086mg	0.102mg	0%
Isoleucine	0.1mg	0.121mg	0%
Leucine	0.151mg	0.206mg	0%
Lysine	0.117mg	0.121mg	0%
Methionine	0.033mg	0.059mg	0%
Phenylalanine	0.087mg	0.14mg	0%
Valine	0.12mg	0.144mg	0%
Histidine	0.047mg	0.071mg	0%
Omega-3 - DHA	0g	0.001g	N/A