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  6. Marrow-stem Kale vs. Hamburger

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

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Differences between marrow-stem Kale and hamburgers

  • Marrow-stem Kale is higher in vitamin A, vitamin C, manganese, and folate; however, hamburgers are richer in vitamin B12, iron, vitamin B3, and zinc.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% higher.
  • Marrow-stem Kale has less sodium.
  • Marrow-stem Kale has a lower glycemic index (32) than hamburgers (66).

The food types used in this comparison are Collards, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Marrow-stem Kale vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +127.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +203.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +512.8%
Contains more CopperCopper +97.8%
Contains more ZincZinc +1266.7%
Contains more PhosphorusPhosphorus +444%
~equal in Potassium ~226mg

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 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +623%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Hamburger DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 1.44µg 60%
Vitamin C 35.3mg 0mg 39%
Iron 0.47mg 2.88mg 30%
Vitamin B3 0.742mg 5.365mg 29%
Vitamin A 251µg 0µg 28%
Protein 3.02g 17.08g 28%
Zinc 0.21mg 2.87mg 24%
Saturated fat 0.055g 5.096g 23%
Fats 0.61g 14.36g 21%
Manganese 0.658mg 0.217mg 19%
Folate 129µg 56µg 18%
Sodium 17mg 414mg 17%
Cholesterol 0mg 47mg 16%
Phosphorus 25mg 136mg 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.054mg 0.217mg 14%
Monounsaturated fat 0.03g 5.495g 14%
Calcium 232mg 102mg 13%
Calories 32kcal 295kcal 13%
Fiber 4g 0.9g 12%
Vitamin B2 0.13mg 0.25mg 9%
Carbs 5.42g 24.1g 6%
Copper 0.046mg 0.091mg 5%
Choline 23.2mg 4%
Fructose 2.03g 3%
Vitamin B6 0.165mg 0.203mg 3%
Selenium 1.3µg 2%
Magnesium 27mg 20mg 2%
Vitamin B5 0.267mg 0.31mg 1%
Polyunsaturated fat 0.201g 0.38g 1%
Net carbs 1.42g 23.2g N/A
Potassium 213mg 226mg 0%
Sugar 0.46g 4.15g N/A
Trans fat 0g 0.814g N/A
Tryptophan 0.031mg 0.206mg 0%
Threonine 0.086mg 0.666mg 0%
Isoleucine 0.1mg 0.716mg 0%
Leucine 0.151mg 1.319mg 0%
Lysine 0.117mg 1.226mg 0%
Methionine 0.033mg 0.37mg 0%
Phenylalanine 0.087mg 0.677mg 0%
Valine 0.12mg 0.823mg 0%
Histidine 0.047mg 0.505mg 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +110%
Contains more ProteinProtein +465.6%
Contains more FatsFats +2254.1%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +34.6%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +18216.7%
Contains more Poly. FatPolyunsaturated fat +89.1%

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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

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.