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  6. Marrow-stem Kale vs. Grape

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

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Important differences between marrow-stem Kale and grapes

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, fiber, vitamin B2, and magnesium than grapes.
  • Marrow-stem Kale's daily need coverage for vitamin K is 352% more.
  • Marrow-stem Kale contains 50 times more vitamin A than grapes. Marrow-stem Kale contains 5019IU of vitamin A, while grapes contain 100IU.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Grapes, american type (slip skin), raw.

Infographic

Marrow-stem Kale vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +1557.1%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +62.1%
Contains more CopperCopper +15%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +1200%
Contains less SodiumSodium -88.2%
~equal in Manganese ~0.718mg

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%
Grape
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +782.5%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B5Vitamin B5 +1012.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +2893.8%
Contains more FolateFolate +3125%
Contains more CholineCholine +314.3%
Contains more Vitamin B1Vitamin B1 +70.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Grape DV% diff.
Vitamin K 437.1µg 14.6µg 352%
Vitamin C 35.3mg 4mg 35%
Folate 129µg 4µg 31%
Vitamin A 251µg 5µg 27%
Calcium 232mg 14mg 22%
Vitamin E 2.26mg 0.19mg 14%
Fiber 4g 0.9g 12%
Vitamin B2 0.13mg 0.057mg 6%
Protein 3.02g 0.63g 5%
Magnesium 27mg 5mg 5%
Vitamin B5 0.267mg 0.024mg 5%
Vitamin B6 0.165mg 0.11mg 4%
Carbs 5.42g 17.15g 4%
Vitamin B3 0.742mg 0.3mg 3%
Manganese 0.658mg 0.718mg 3%
Choline 23.2mg 5.6mg 3%
Vitamin B1 0.054mg 0.092mg 3%
Selenium 1.3µg 0.1µg 2%
Calories 32kcal 67kcal 2%
Zinc 0.21mg 0.04mg 2%
Iron 0.47mg 0.29mg 2%
Phosphorus 25mg 10mg 2%
Sodium 17mg 2mg 1%
Polyunsaturated fat 0.201g 0.102g 1%
Copper 0.046mg 0.04mg 1%
Potassium 213mg 191mg 1%
Fats 0.61g 0.35g 0%
Net carbs 1.42g 16.25g N/A
Sugar 0.46g 16.25g N/A
Saturated fat 0.055g 0.114g 0%
Monounsaturated fat 0.03g 0.014g 0%
Tryptophan 0.031mg 0.003mg 0%
Threonine 0.086mg 0.017mg 0%
Isoleucine 0.1mg 0.005mg 0%
Leucine 0.151mg 0.013mg 0%
Lysine 0.117mg 0.014mg 0%
Methionine 0.033mg 0.021mg 0%
Phenylalanine 0.087mg 0.013mg 0%
Valine 0.12mg 0.017mg 0%
Histidine 0.047mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +379.4%
Contains more FatsFats +74.3%
Contains more OtherOther +133.3%
Contains more CarbsCarbs +216.4%
~equal in Water ~81.3g

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
Grape
Grape
0
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +97.1%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.