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  6. Marrow-stem Kale vs. Game raw

Marrow-stem Kale vs. Game raw — In-Depth Nutrition Comparison

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A recap on the differences between marrow-stem Kale and game raw

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese; however, game raw is higher in vitamin B12, iron, vitamin B3, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than game raw.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Collards, raw and Game meat, deer, raw.

Infographic

Marrow-stem Kale vs Game raw 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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +4540%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1504.9%
Contains more PotassiumPotassium +49.3%
Contains more IronIron +623.4%
Contains more CopperCopper +450%
Contains more ZincZinc +895.2%
Contains more PhosphorusPhosphorus +708%
Contains more SeleniumSelenium +646.2%

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% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +3125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +307.4%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +758.5%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Game raw DV% diff.
Vitamin K 437.1µg 1.1µg 363%
Vitamin B12 0µg 6.31µg 263%
Protein 3.02g 22.96g 40%
Vitamin C 35.3mg 0mg 39%
Iron 0.47mg 3.4mg 37%
Vitamin B3 0.742mg 6.37mg 35%
Folate 129µg 4µg 31%
Cholesterol 0mg 85mg 28%
Vitamin A 251µg 0µg 28%
Vitamin B2 0.13mg 0.48mg 27%
Manganese 0.658mg 0.041mg 27%
Phosphorus 25mg 202mg 25%
Calcium 232mg 5mg 23%
Copper 0.046mg 0.253mg 23%
Zinc 0.21mg 2.09mg 17%
Vitamin B6 0.165mg 0.37mg 16%
Fiber 4g 0g 16%
Selenium 1.3µg 9.7µg 15%
Vitamin E 2.26mg 0.2mg 14%
Vitamin B1 0.054mg 0.22mg 14%
Vitamin B5 0.267mg 5%
Choline 23.2mg 4%
Saturated fat 0.055g 0.95g 4%
Calories 32kcal 120kcal 4%
Fats 0.61g 2.42g 3%
Potassium 213mg 318mg 3%
Carbs 5.42g 0g 2%
Monounsaturated fat 0.03g 0.67g 2%
Polyunsaturated fat 0.201g 0.47g 2%
Sodium 17mg 51mg 1%
Magnesium 27mg 23mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 1.08mg 0%
Isoleucine 0.1mg 0.908mg 0%
Leucine 0.151mg 1.951mg 0%
Lysine 0.117mg 2.006mg 0%
Methionine 0.033mg 0.566mg 0%
Phenylalanine 0.087mg 0.937mg 0%
Valine 0.12mg 1.073mg 0%
Histidine 0.047mg 1.135mg 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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more OtherOther +26.7%
Contains more ProteinProtein +660.3%
Contains more FatsFats +296.7%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2133.3%
Contains more Poly. FatPolyunsaturated fat +133.8%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.