Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Heart of palm

Marrow-stem Kale vs. Heart of palm — In-Depth Nutrition Comparison

Compare

Summary of differences between marrow-stem Kale and heart of palm

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and calcium, while heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than heart of palm.
  • Marrow-stem Kale contains 74 times more vitamin A than heart of palm. While marrow-stem Kale contains 5019IU of vitamin A, heart of palm contains only 68IU.

These are the specific foods used in this comparison Collards, raw and Hearts of palm, raw.

Infographic

Marrow-stem Kale vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1188.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +747.9%
Contains more IronIron +259.6%
Contains more CopperCopper +1300%
Contains more ZincZinc +1676.2%
Contains more PhosphorusPhosphorus +460%
Contains less SodiumSodium -17.6%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +341.3%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +352%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +437.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B6Vitamin B6 +390.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Heart of palm DV% diff.
Vitamin K 437.1µg 0µg 364%
Copper 0.046mg 0.644mg 66%
Vitamin B6 0.165mg 0.81mg 50%
Potassium 213mg 1806mg 47%
Zinc 0.21mg 3.73mg 32%
Vitamin C 35.3mg 8mg 30%
Manganese 0.658mg 29%
Vitamin A 251µg 3µg 28%
Folate 129µg 24µg 26%
Calcium 232mg 18mg 21%
Phosphorus 25mg 140mg 16%
Iron 0.47mg 1.69mg 15%
Vitamin E 2.26mg 0.5mg 12%
Fiber 4g 1.5g 10%
Carbs 5.42g 25.61g 7%
Vitamin B5 0.267mg 5%
Vitamin B2 0.13mg 0.18mg 4%
Calories 32kcal 115kcal 4%
Magnesium 27mg 10mg 4%
Choline 23.2mg 0mg 4%
Selenium 1.3µg 0.7µg 1%
Protein 3.02g 2.7g 1%
Polyunsaturated fat 0.201g 0.089g 1%
Vitamin B3 0.742mg 0.9mg 1%
Fats 0.61g 0.2g 1%
Net carbs 1.42g 24.11g N/A
Sugar 0.46g 17.16g N/A
Sodium 17mg 14mg 0%
Vitamin B1 0.054mg 0.05mg 0%
Saturated fat 0.055g 0.046g 0%
Monounsaturated fat 0.03g 0.005g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +11.9%
Contains more FatsFats +205%
Contains more WaterWater +28.9%
Contains more CarbsCarbs +372.5%
Contains more OtherOther +49.6%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains less Sat. FatSaturated fat -16.4%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.