Marrow-stem Kale vs. Horned melon — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and horned melon
- Marrow-stem Kale has more vitamin A, vitamin C, folate, manganese, calcium, vitamin B2, and vitamin B6; however, horned melon is richer in iron.
- Marrow-stem Kale's daily need coverage for vitamin A is 97% more.
- Marrow-stem Kale contains 43 times more folate than horned melon. Marrow-stem Kale contains 129µg of folate, while horned melon contains 3µg.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of marrow-stem Kale is 32.
The food varieties used in the comparison are Collards, raw and Horned melon (Kiwano).
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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 CalciumCalcium | +1684.6% |
| Contains more PotassiumPotassium | +73.2% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +1587.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +140.4% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +48% |
| Contains less SodiumSodium | -88.2% |
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 | +566% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +116% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more Vitamin B5Vitamin B5 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4200% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 5.3mg | 33% |
| Folate | 129µg | 3µg | 32% |
| Manganese | 0.658mg | 0.039mg | 27% |
| Vitamin A | 251µg | 7µg | 27% |
| Calcium | 232mg | 13mg | 22% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B2 | 0.13mg | 0.015mg | 9% |
| Vitamin B6 | 0.165mg | 0.063mg | 8% |
| Iron | 0.47mg | 1.13mg | 8% |
| Choline | 23.2mg | 4% | |
| Potassium | 213mg | 123mg | 3% |
| Copper | 0.046mg | 0.02mg | 3% |
| Magnesium | 27mg | 40mg | 3% |
| Vitamin B5 | 0.267mg | 0.183mg | 2% |
| Zinc | 0.21mg | 0.48mg | 2% |
| Phosphorus | 25mg | 37mg | 2% |
| Selenium | 1.3µg | 2% | |
| Protein | 3.02g | 1.78g | 2% |
| Vitamin B1 | 0.054mg | 0.025mg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 32kcal | 44kcal | 1% |
| Vitamin B3 | 0.742mg | 0.565mg | 1% |
| Sodium | 17mg | 2mg | 1% |
| Carbs | 5.42g | 7.56g | 1% |
| Fats | 0.61g | 1.26g | 1% |
| Net carbs | 1.42g | 7.56g | N/A |
| Sugar | 0.46g | N/A | |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 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
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +69.7% |
| Contains more OtherOther | +209.3% |
| Contains more FatsFats | +106.6% |
| Contains more CarbsCarbs | +39.5% |
~equal in
Water
~88.97g
