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  6. Marrow-stem Kale vs. Gooseberry

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

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How are marrow-stem Kale and gooseberries different?

  • Marrow-stem Kale is higher than gooseberries in vitamin A, folate, manganese, calcium, vitamin E, vitamin C, vitamin B2, and vitamin B6.
  • Marrow-stem Kale covers your daily need for vitamin A, 95% more than gooseberries.
  • Marrow-stem Kale contains 22 times more folate than gooseberries. Marrow-stem Kale contains 129µg of folate, while gooseberries contain 6µg.
  • Marrow-stem Kale has a higher glycemic index (32) than gooseberries (15).

Collards, raw and Gooseberries, raw types were used in this article.

Infographic

Marrow-stem Kale vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +828%
Contains more IronIron +51.6%
Contains more ZincZinc +75%
Contains more ManganeseManganese +356.9%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +52.2%
Contains less SodiumSodium -94.1%
~equal in Potassium ~198mg
~equal in Phosphorus ~27mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +27.4%
Contains more Vitamin AVitamin A +1573.3%
Contains more Vitamin EVitamin E +510.8%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2050%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Gooseberry DV% diff.
Vitamin K 437.1µg 364%
Folate 129µg 6µg 31%
Vitamin A 251µg 15µg 26%
Manganese 0.658mg 0.144mg 22%
Calcium 232mg 25mg 21%
Vitamin E 2.26mg 0.37mg 13%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin C 35.3mg 27.7mg 8%
Vitamin B6 0.165mg 0.08mg 7%
Choline 23.2mg 4%
Protein 3.02g 0.88g 4%
Magnesium 27mg 10mg 4%
Copper 0.046mg 0.07mg 3%
Vitamin B3 0.742mg 0.3mg 3%
Iron 0.47mg 0.31mg 2%
Carbs 5.42g 10.18g 2%
Polyunsaturated fat 0.201g 0.317g 1%
Calories 32kcal 44kcal 1%
Vitamin B1 0.054mg 0.04mg 1%
Selenium 1.3µg 0.6µg 1%
Zinc 0.21mg 0.12mg 1%
Fiber 4g 4.3g 1%
Sodium 17mg 1mg 1%
Fats 0.61g 0.58g 0%
Net carbs 1.42g 5.88g N/A
Potassium 213mg 198mg 0%
Sugar 0.46g N/A
Phosphorus 25mg 27mg 0%
Vitamin B5 0.267mg 0.286mg 0%
Saturated fat 0.055g 0.038g 0%
Monounsaturated fat 0.03g 0.051g 0%
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +243.2%
Contains more OtherOther +171.4%
Contains more CarbsCarbs +87.8%
~equal in Fats ~0.58g
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +57.7%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.