Marrow-stem Kale vs. Grape leaves — In-Depth Nutrition Comparison
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A recap on 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.
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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 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.
| 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% |
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:
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
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
0.336 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% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
86%
Minerals Daily Need Coverage Score
25%
87%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 5.84g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.281g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $2.3)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.