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  6. Marrow-stem Kale vs. Fudge

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

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Differences between marrow-stem Kale and fudge

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, and vitamin B6; however, fudge is richer in copper and iron.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has less saturated fat.
  • Marrow-stem Kale has a lower glycemic index (32) than fudge (49).

The food types used in this comparison are Collards, raw and Candies, fudge, chocolate, prepared-from-recipe.

Infographic

Marrow-stem Kale vs Fudge 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%
Fudge
Fudge
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 15% 12% 66% 110% 30% 30% 5.9% 55% 14%
Contains more CalciumCalcium +373.5%
Contains more PotassiumPotassium +59%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +55.9%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +276.6%
Contains more CopperCopper +615.2%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +184%
Contains more SeleniumSelenium +92.3%

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.
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%
Fudge
Fudge
1
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% 15% 3.6% 0% 6.5% 20% 3.3% 8.4% 2.8% 11% 3.5% 3% 5.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +470.5%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +321.6%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B6Vitamin B6 +1275%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +3125%
Contains more CholineCholine +132%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fudge DV% diff.
Vitamin K 437.1µg 1.4µg 363%
Vitamin C 35.3mg 0mg 39%
Copper 0.046mg 0.329mg 31%
Folate 129µg 4µg 31%
Saturated fat 0.055g 6.448g 29%
Carbs 5.42g 76.44g 24%
Vitamin A 251µg 44µg 23%
Calories 32kcal 411kcal 19%
Calcium 232mg 49mg 18%
Iron 0.47mg 1.77mg 16%
Fats 0.61g 10.41g 15%
Vitamin E 2.26mg 0.18mg 14%
Vitamin B6 0.165mg 0.012mg 12%
Manganese 0.658mg 0.422mg 10%
Fiber 4g 1.7g 9%
Zinc 0.21mg 1.11mg 8%
Monounsaturated fat 0.03g 2.943g 7%
Phosphorus 25mg 71mg 7%
Cholesterol 0mg 14mg 5%
Vitamin B3 0.742mg 0.176mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.267mg 0.14mg 3%
Vitamin B2 0.13mg 0.085mg 3%
Caffeine 0mg 8mg 2%
Choline 23.2mg 10mg 2%
Selenium 1.3µg 2.5µg 2%
Vitamin B1 0.054mg 0.026mg 2%
Magnesium 27mg 36mg 2%
Potassium 213mg 134mg 2%
Protein 3.02g 2.39g 1%
Sodium 17mg 45mg 1%
Polyunsaturated fat 0.201g 0.373g 1%
Net carbs 1.42g 74.74g N/A
Sugar 0.46g 73.12g N/A
Trans fat 0g 0.165g N/A
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
Fudge
Fudge
2
2% 10% 76% 10%
Protein: 2.39 g
Fats: 10.41 g
Carbs: 76.44 g
Water: 9.81 g
Other: 0.95 g
Contains more ProteinProtein +26.4%
Contains more WaterWater +813.6%
Contains more OtherOther +40%
Contains more FatsFats +1606.6%
Contains more CarbsCarbs +1310.3%

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
Fudge
Fudge
2
66% 30% 4%
Saturated fat: Sat. Fat 6.448 g
Monounsaturated fat: Mono. Fat 2.943 g
Polyunsaturated fat: Poly. Fat 0.373 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +9710%
Contains more Poly. FatPolyunsaturated fat +85.6%

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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. Fudge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167987/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.