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  6. Marrow-stem Kale vs. Fruit preserves

Marrow-stem Kale vs. Fruit preserves — In-Depth Nutrition Comparison

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How are marrow-stem Kale and fruit preserves different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, folate, vitamin C, manganese, calcium, vitamin E, fiber, and vitamin B6, while fruit preserves are higher in copper.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than fruit preserves.
  • Fruit preserves have a higher glycemic index (51) than marrow-stem Kale (32).

Collards, raw and Jams and preserves types were used in this article.

Infographic

Marrow-stem Kale vs Fruit preserves infographic
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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.
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +176.6%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -46.9%
Contains more ManganeseManganese +1545%
Contains more CopperCopper +117.4%
Contains more SeleniumSelenium +53.8%
~equal in Iron ~0.49mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +301.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +1961.1%
Contains more Vitamin B5Vitamin B5 +1235%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1072.7%
Contains more CholineCholine +127.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fruit preserves DV% diff.
Vitamin K 437.1µg 0µg 364%
Folate 129µg 11µg 30%
Vitamin C 35.3mg 8.8mg 29%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.04mg 27%
Carbs 5.42g 68.86g 21%
Calcium 232mg 20mg 21%
Vitamin E 2.26mg 0.12mg 14%
Fiber 4g 1.1g 12%
Calories 32kcal 278kcal 12%
Vitamin B6 0.165mg 0.02mg 11%
Copper 0.046mg 0.1mg 6%
Vitamin B5 0.267mg 0.02mg 5%
Protein 3.02g 0.37g 5%
Magnesium 27mg 4mg 5%
Potassium 213mg 77mg 4%
Vitamin B3 0.742mg 0.036mg 4%
Vitamin B2 0.13mg 0.076mg 4%
Vitamin B1 0.054mg 0.016mg 3%
Choline 23.2mg 10.2mg 2%
Selenium 1.3µg 2µg 1%
Polyunsaturated fat 0.201g 0g 1%
Phosphorus 25mg 19mg 1%
Zinc 0.21mg 0.06mg 1%
Fats 0.61g 0.07g 1%
Sodium 17mg 32mg 1%
Net carbs 1.42g 67.76g N/A
Iron 0.47mg 0.49mg 0%
Sugar 0.46g 48.5g N/A
Saturated fat 0.055g 0.01g 0%
Monounsaturated fat 0.03g 0.038g 0%
Tryptophan 0.031mg 0.008mg 0%
Threonine 0.086mg 0.023mg 0%
Isoleucine 0.1mg 0.017mg 0%
Leucine 0.151mg 0.037mg 0%
Lysine 0.117mg 0.03mg 0%
Methionine 0.033mg 0.001mg 0%
Phenylalanine 0.087mg 0.021mg 0%
Valine 0.12mg 0.021mg 0%
Histidine 0.047mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +716.2%
Contains more FatsFats +771.4%
Contains more WaterWater +194.1%
Contains more OtherOther +478.3%
Contains more CarbsCarbs +1170.5%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +26.7%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.