Marrow-stem Kale vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and ham
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese; however, ham is higher in vitamin B1, selenium, vitamin B12, and phosphorus.
- Marrow-stem Kale covers your daily vitamin K needs 364% more than ham.
- Marrow-stem Kale has less sodium.
- The glycemic index of marrow-stem Kale is higher.
Food varieties used in this article are Collards, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +92.9% |
| Contains more CalciumCalcium | +2800% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +1118.5% |
| Contains more PotassiumPotassium | +34.7% |
| Contains more IronIron | +214.9% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +1271.4% |
| Contains more PhosphorusPhosphorus | +684% |
| Contains more SeleniumSelenium | +1400% |
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 | +804% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1296.3% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B3Vitamin B3 | +442.2% |
| Contains more Vitamin B5Vitamin B5 | +50.9% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +266.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0µg | 364% |
| Vitamin B1 | 0.054mg | 0.754mg | 58% |
| Sodium | 17mg | 1203mg | 52% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Protein | 3.02g | 20.93g | 36% |
| Selenium | 1.3µg | 19.5µg | 33% |
| Folate | 129µg | 3µg | 32% |
| Vitamin A | 251µg | 0µg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Manganese | 0.658mg | 0.054mg | 26% |
| Zinc | 0.21mg | 2.88mg | 24% |
| Phosphorus | 25mg | 196mg | 24% |
| Calcium | 232mg | 8mg | 22% |
| Vitamin B3 | 0.742mg | 4.023mg | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B6 | 0.165mg | 0.4mg | 18% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 0.25mg | 13% |
| Iron | 0.47mg | 1.48mg | 13% |
| Choline | 23.2mg | 85.1mg | 11% |
| Fats | 0.61g | 5.53g | 8% |
| Saturated fat | 0.055g | 1.81g | 8% |
| Monounsaturated fat | 0.03g | 2.62g | 6% |
| Calories | 32kcal | 145kcal | 6% |
| Vitamin B2 | 0.13mg | 0.202mg | 6% |
| Copper | 0.046mg | 0.079mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Magnesium | 27mg | 14mg | 3% |
| Vitamin B5 | 0.267mg | 0.403mg | 3% |
| Polyunsaturated fat | 0.201g | 0.54g | 2% |
| Potassium | 213mg | 287mg | 2% |
| Carbs | 5.42g | 1.5g | 1% |
| Net carbs | 1.42g | 1.5g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Tryptophan | 0.031mg | 0.251mg | 0% |
| Threonine | 0.086mg | 0.931mg | 0% |
| Isoleucine | 0.1mg | 0.918mg | 0% |
| Leucine | 0.151mg | 1.661mg | 0% |
| Lysine | 0.117mg | 1.775mg | 0% |
| Methionine | 0.033mg | 0.553mg | 0% |
| Phenylalanine | 0.087mg | 0.904mg | 0% |
| Valine | 0.12mg | 0.908mg | 0% |
| Histidine | 0.047mg | 0.75mg | 0% |
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:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +261.3% |
| Contains more WaterWater | +32.4% |
| Contains more ProteinProtein | +593% |
| Contains more FatsFats | +806.6% |
| Contains more OtherOther | +228.6% |
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +8633.3% |
| Contains more Poly. FatPolyunsaturated fat | +168.7% |
