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

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Summary of differences between marrow-stem Kale and jerky

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and manganese, while jerky has more zinc, iron, phosphorus, and vitamin B12.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than jerky.
  • The amount of sodium in marrow-stem Kale is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Snacks, beef jerky, chopped, and formed.

Infographic

Marrow-stem Kale vs Jerky 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%
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +1060%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +492.8%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +180.3%
Contains more IronIron +1053.2%
Contains more CopperCopper +393.5%
Contains more ZincZinc +3761.9%
Contains more PhosphorusPhosphorus +1528%
Contains more SeleniumSelenium +723.1%

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%
Jerky
5
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +361.2%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin KVitamin K +18904.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +185.2%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +370.3%
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B6 ~0.179mg
~equal in Folate ~134µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Jerky DV% diff.
Vitamin K 437.1µg 2.3µg 362%
Sodium 17mg 2081mg 90%
Zinc 0.21mg 8.11mg 72%
Iron 0.47mg 5.42mg 62%
Protein 3.02g 33.2g 60%
Phosphorus 25mg 407mg 55%
Saturated fat 0.055g 10.85g 49%
Vitamin B12 0µg 0.99µg 41%
Vitamin C 35.3mg 0mg 39%
Fats 0.61g 25.6g 38%
Monounsaturated fat 0.03g 11.305g 28%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.111mg 24%
Calcium 232mg 20mg 21%
Copper 0.046mg 0.227mg 20%
Calories 32kcal 410kcal 19%
Selenium 1.3µg 10.7µg 17%
Cholesterol 0mg 48mg 16%
Choline 23.2mg 109.1mg 16%
Vitamin E 2.26mg 0.49mg 12%
Potassium 213mg 597mg 11%
Fiber 4g 1.8g 9%
Vitamin B1 0.054mg 0.154mg 8%
Magnesium 27mg 51mg 6%
Vitamin B3 0.742mg 1.732mg 6%
Polyunsaturated fat 0.201g 1.011g 5%
Vitamin D 0µg 0.3µg 2%
Vitamin B5 0.267mg 0.163mg 2%
Carbs 5.42g 11g 2%
Folate 129µg 134µg 1%
Vitamin D 0IU 11IU 1%
Vitamin B6 0.165mg 0.179mg 1%
Vitamin B2 0.13mg 0.142mg 1%
Net carbs 1.42g 9.2g N/A
Sugar 0.46g 9g N/A
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
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +283.6%
Contains more ProteinProtein +999.3%
Contains more FatsFats +4096.7%
Contains more CarbsCarbs +103%
Contains more OtherOther +414.3%

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +37583.3%
Contains more Poly. FatPolyunsaturated fat +403%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.