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  6. Marrow-stem Kale vs. Grape leaves

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

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A recap on the differences between marrow-stem Kale and grape leaves

  • Marrow-stem Kale has more vitamin K and vitamin C; however, grape leaves are higher in vitamin A, manganese, copper, fiber, iron, vitamin B6, vitamin B2, and magnesium.
  • Grape leaves cover your daily vitamin A needs 450% more than marrow-stem Kale.
  • Grape leaves contain 4 times less vitamin K than marrow-stem Kale. Marrow-stem Kale contains 437.1µg of vitamin K, while grape leaves contain 108.6µg.

Food varieties used in this article are Collards, raw and Grape leaves, raw.

Infographic

Marrow-stem Kale vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +251.9%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +459.6%
Contains more CopperCopper +802.2%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +264%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +333.9%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +218%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin KVitamin K +302.5%
Contains more FolateFolate +55.4%
Contains more CholineCholine +81.3%
Contains more Vitamin AVitamin A +448.2%
Contains more Vitamin B2Vitamin B2 +172.3%
Contains more Vitamin B3Vitamin B3 +218.3%
Contains more Vitamin B6Vitamin B6 +142.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Grape leaves DV% diff.
Vitamin K 437.1µg 108.6µg 274%
Vitamin A 251µg 1376µg 125%
Manganese 0.658mg 2.855mg 96%
Copper 0.046mg 0.415mg 41%
Fiber 4g 11g 28%
Vitamin C 35.3mg 11.1mg 27%
Iron 0.47mg 2.63mg 27%
Vitamin B6 0.165mg 0.4mg 18%
Vitamin B2 0.13mg 0.354mg 17%
Magnesium 27mg 95mg 16%
Calcium 232mg 363mg 13%
Folate 129µg 83µg 12%
Vitamin B3 0.742mg 2.362mg 10%
Phosphorus 25mg 91mg 9%
Polyunsaturated fat 0.201g 1.065g 6%
Protein 3.02g 5.6g 5%
Carbs 5.42g 17.31g 4%
Zinc 0.21mg 0.67mg 4%
Calories 32kcal 93kcal 3%
Choline 23.2mg 12.8mg 2%
Vitamin E 2.26mg 2mg 2%
Fats 0.61g 2.12g 2%
Potassium 213mg 272mg 2%
Saturated fat 0.055g 0.336g 1%
Vitamin B1 0.054mg 0.04mg 1%
Vitamin B5 0.267mg 0.231mg 1%
Selenium 1.3µg 0.9µg 1%
Net carbs 1.42g 6.31g N/A
Sugar 0.46g 6.3g N/A
Sodium 17mg 9mg 0%
Monounsaturated fat 0.03g 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +22.2%
Contains more ProteinProtein +85.4%
Contains more FatsFats +247.5%
Contains more CarbsCarbs +219.4%
Contains more OtherOther +24.1%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +170%
Contains more Poly. FatPolyunsaturated fat +429.9%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.