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  6. Marrow-stem Kale vs. Hot sauce

Marrow-stem Kale vs. Hot sauce — In-Depth Nutrition Comparison

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How are marrow-stem Kale and hot sauce different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, fiber, vitamin E, and magnesium; however, hot sauce is richer in vitamin C.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale contains 31 times more vitamin A than hot sauce. While marrow-stem Kale contains 5019IU of vitamin A, hot sauce contains only 162IU.
  • Marrow-stem Kale has less sodium.

Collards, raw and Sauce, ready-to-serve, pepper or hot are the varieties used in this article.

Infographic

Marrow-stem Kale vs Hot sauce 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 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +47.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1242.9%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.48mg

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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
Contains more Vitamin AVitamin A +3037.5%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +2050%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +111.9%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Hot sauce DV% diff.
Vitamin K 437.1µg 2.4µg 362%
Sodium 17mg 2643mg 114%
Vitamin C 35.3mg 74.8mg 44%
Folate 129µg 6µg 31%
Vitamin A 251µg 8µg 27%
Manganese 0.658mg 0.049mg 26%
Calcium 232mg 8mg 22%
Fiber 4g 0.3g 15%
Vitamin E 2.26mg 0.12mg 14%
Protein 3.02g 0.51g 5%
Magnesium 27mg 5mg 5%
Choline 23.2mg 4%
Vitamin B2 0.13mg 0.082mg 4%
Vitamin B5 0.267mg 0.11mg 3%
Vitamin B3 0.742mg 0.254mg 3%
Phosphorus 25mg 11mg 2%
Copper 0.046mg 0.028mg 2%
Potassium 213mg 144mg 2%
Selenium 1.3µg 0µg 2%
Vitamin B1 0.054mg 0.036mg 2%
Vitamin B6 0.165mg 0.157mg 1%
Calories 32kcal 11kcal 1%
Zinc 0.21mg 0.11mg 1%
Carbs 5.42g 1.75g 1%
Fats 0.61g 0.37g 0%
Net carbs 1.42g 1.45g N/A
Iron 0.47mg 0.48mg 0%
Sugar 0.46g 1.26g N/A
Saturated fat 0.055g 0.052g 0%
Monounsaturated fat 0.03g 0.03g 0%
Polyunsaturated fat 0.201g 0.196g 0%
Tryptophan 0.031mg 0.007mg 0%
Threonine 0.086mg 0.019mg 0%
Isoleucine 0.1mg 0.017mg 0%
Leucine 0.151mg 0.027mg 0%
Lysine 0.117mg 0.023mg 0%
Methionine 0.033mg 0.006mg 0%
Phenylalanine 0.087mg 0.016mg 0%
Valine 0.12mg 0.022mg 0%
Histidine 0.047mg 0.01mg 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
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more ProteinProtein +492.2%
Contains more FatsFats +64.9%
Contains more CarbsCarbs +209.7%
Contains more OtherOther +455.6%
~equal in Water ~89.98g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 g
~equal in Saturated fat ~0.052g
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.196g

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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
  2. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.