Marrow-stem Kale vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and graham cracker
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium; however, graham cracker has more iron, vitamin B3, phosphorus, vitamin B1, and manganese.
- Daily need coverage for vitamin K for marrow-stem Kale is 352% higher.
- Marrow-stem Kale is lower in sodium.
- Graham cracker has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Collards, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 CalciumCalcium | +201.3% |
| Contains more PotassiumPotassium | +25.3% |
| Contains less SodiumSodium | -96.3% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +704.3% |
| Contains more CopperCopper | +269.6% |
| Contains more ZincZinc | +357.1% |
| Contains more PhosphorusPhosphorus | +640% |
| Contains more ManganeseManganese | +54.9% |
| Contains more SeleniumSelenium | +384.6% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +49.7% |
| Contains more Vitamin KVitamin K | +2956.6% |
| Contains more FolateFolate | +41.8% |
| Contains more CholineCholine | +293.2% |
| Contains more Vitamin B1Vitamin B1 | +390.7% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B3Vitamin B3 | +498.2% |
| Contains more Vitamin B5Vitamin B5 | +57.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 14.3µg | 352% |
| Iron | 0.47mg | 3.78mg | 41% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Polyunsaturated fat | 0.201g | 5.388g | 35% |
| Vitamin A | 251µg | 0µg | 28% |
| Carbs | 5.42g | 77.66g | 24% |
| Vitamin B3 | 0.742mg | 4.439mg | 23% |
| Phosphorus | 25mg | 185mg | 23% |
| Calories | 32kcal | 430kcal | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 17mg | 459mg | 19% |
| Vitamin B1 | 0.054mg | 0.265mg | 18% |
| Manganese | 0.658mg | 1.019mg | 16% |
| Calcium | 232mg | 77mg | 16% |
| Fats | 0.61g | 10.6g | 15% |
| Vitamin B2 | 0.13mg | 0.317mg | 14% |
| Copper | 0.046mg | 0.17mg | 14% |
| Folate | 129µg | 91µg | 10% |
| Selenium | 1.3µg | 6.3µg | 9% |
| Zinc | 0.21mg | 0.96mg | 7% |
| Saturated fat | 0.055g | 1.633g | 7% |
| Protein | 3.02g | 6.69g | 7% |
| Monounsaturated fat | 0.03g | 2.509g | 6% |
| Vitamin E | 2.26mg | 1.51mg | 5% |
| Choline | 23.2mg | 5.9mg | 3% |
| Vitamin B5 | 0.267mg | 0.42mg | 3% |
| Magnesium | 27mg | 40mg | 3% |
| Fiber | 4g | 3.4g | 2% |
| Vitamin B6 | 0.165mg | 0.156mg | 1% |
| Fructose | 0.99g | 1% | |
| Potassium | 213mg | 170mg | 1% |
| Net carbs | 1.42g | 74.26g | N/A |
| Sugar | 0.46g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2543.7% |
| Contains more ProteinProtein | +121.5% |
| Contains more FatsFats | +1637.7% |
| Contains more CarbsCarbs | +1332.8% |
| Contains more OtherOther | +24.8% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -96.6% |
| Contains more Mono. FatMonounsaturated fat | +8263.3% |
| Contains more Poly. FatPolyunsaturated fat | +2580.6% |
