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

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Significant differences between marrow-stem Kale and goat

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese; however, goat is richer in vitamin B12, zinc, iron, vitamin B2, and copper.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than goat.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of goat is 0.

Specific food types used in this comparison are Collards, raw and Game meat, goat, cooked, roasted.

Infographic

Marrow-stem Kale vs Goat 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%
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1264.7%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +1466.7%
Contains more PotassiumPotassium +90.1%
Contains more IronIron +693.6%
Contains more CopperCopper +558.7%
Contains more ZincZinc +2409.5%
Contains more PhosphorusPhosphorus +704%
Contains more SeleniumSelenium +807.7%

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%
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +564.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +36325%
Contains more FolateFolate +2480%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +358.6%
~equal in Vitamin D ~0µg

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
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.4%
Contains more ProteinProtein +797.4%
Contains more FatsFats +396.7%
Contains more OtherOther +24.8%

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
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +4433.3%
Contains more Poly. FatPolyunsaturated fat +14.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Goat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Goat DV% diff.
Vitamin K 437.1µg 1.2µg 363%
Vitamin B12 0µg 1.19µg 50%
Protein 3.02g 27.1g 48%
Zinc 0.21mg 5.27mg 46%
Iron 0.47mg 3.73mg 41%
Vitamin C 35.3mg 0mg 39%
Vitamin B2 0.13mg 0.61mg 37%
Folate 129µg 5µg 31%
Copper 0.046mg 0.303mg 29%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.042mg 27%
Phosphorus 25mg 201mg 25%
Cholesterol 0mg 75mg 25%
Calcium 232mg 17mg 22%
Vitamin B3 0.742mg 3.95mg 20%
Selenium 1.3µg 11.8µg 19%
Fiber 4g 0g 16%
Choline 23.2mg 106.4mg 15%
Vitamin E 2.26mg 0.34mg 13%
Vitamin B6 0.165mg 0mg 13%
Potassium 213mg 405mg 6%
Magnesium 27mg 0mg 6%
Calories 32kcal 143kcal 6%
Vitamin B5 0.267mg 5%
Fats 0.61g 3.03g 4%
Saturated fat 0.055g 0.93g 4%
Monounsaturated fat 0.03g 1.36g 3%
Vitamin B1 0.054mg 0.09mg 3%
Sodium 17mg 86mg 3%
Carbs 5.42g 0g 2%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Polyunsaturated fat 0.201g 0.23g 0%
Tryptophan 0.031mg 0.403mg 0%
Threonine 0.086mg 1.29mg 0%
Isoleucine 0.1mg 1.371mg 0%
Leucine 0.151mg 2.258mg 0%
Lysine 0.117mg 2.016mg 0%
Methionine 0.033mg 0.726mg 0%
Phenylalanine 0.087mg 0.941mg 0%
Valine 0.12mg 1.452mg 0%
Histidine 0.047mg 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
35%
Goat
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.875g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.