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
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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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
25%
10%
Comparison summary
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Gooseberry is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)