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  6. Marrow-stem Kale vs. Garlic

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

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What are the main differences between marrow-stem Kale and garlic?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, folate, and vitamin E, yet garlic is richer in vitamin B6, manganese, copper, selenium, phosphorus, and iron.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has 558 times more vitamin A than garlic. Marrow-stem Kale has 5019IU of vitamin A, while garlic has 9IU.

We used Collards, raw and Garlic, raw types in this comparison.

Infographic

Marrow-stem Kale vs Garlic 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +261.7%
Contains more CopperCopper +550%
Contains more ZincZinc +452.4%
Contains more PhosphorusPhosphorus +512%
Contains more ManganeseManganese +154.1%
Contains more SeleniumSelenium +992.3%
~equal in Magnesium ~25mg
~equal in Sodium ~17mg

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%
Garlic
Garlic
3
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin CVitamin C +13.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin KVitamin K +25611.8%
Contains more FolateFolate +4200%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +648.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Garlic DV% diff.
Vitamin K 437.1µg 1.7µg 363%
Vitamin B6 0.165mg 1.235mg 82%
Manganese 0.658mg 1.672mg 44%
Folate 129µg 3µg 32%
Vitamin A 251µg 0µg 28%
Copper 0.046mg 0.299mg 28%
Selenium 1.3µg 14.2µg 23%
Phosphorus 25mg 153mg 18%
Iron 0.47mg 1.7mg 15%
Vitamin E 2.26mg 0.08mg 15%
Vitamin B1 0.054mg 0.2mg 12%
Carbs 5.42g 33.06g 9%
Zinc 0.21mg 1.16mg 9%
Fiber 4g 2.1g 8%
Vitamin B5 0.267mg 0.596mg 7%
Protein 3.02g 6.36g 7%
Calories 32kcal 149kcal 6%
Potassium 213mg 401mg 6%
Calcium 232mg 181mg 5%
Vitamin C 35.3mg 31.2mg 5%
Vitamin B2 0.13mg 0.11mg 2%
Fats 0.61g 0.5g 0%
Net carbs 1.42g 30.96g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 1g N/A
Sodium 17mg 17mg 0%
Vitamin B3 0.742mg 0.7mg 0%
Saturated fat 0.055g 0.089g 0%
Choline 23.2mg 23.2mg 0%
Monounsaturated fat 0.03g 0.011g 0%
Polyunsaturated fat 0.201g 0.249g 0%
Tryptophan 0.031mg 0.066mg 0%
Threonine 0.086mg 0.157mg 0%
Isoleucine 0.1mg 0.217mg 0%
Leucine 0.151mg 0.308mg 0%
Lysine 0.117mg 0.273mg 0%
Methionine 0.033mg 0.076mg 0%
Phenylalanine 0.087mg 0.183mg 0%
Valine 0.12mg 0.291mg 0%
Histidine 0.047mg 0.113mg 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
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +22%
Contains more WaterWater +53%
Contains more ProteinProtein +110.6%
Contains more CarbsCarbs +510%
Contains more OtherOther +12.8%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -38.2%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +23.9%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.