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  6. Marrow-stem Kale vs. Jerusalem artichoke

Marrow-stem Kale vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and jerusalem artichoke?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin E, yet jerusalem artichoke is higher in iron, vitamin B1, and copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale has 251 times more vitamin A than jerusalem artichoke. While marrow-stem Kale has 5019IU of vitamin A, jerusalem artichoke has only 20IU.

We used Collards, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Marrow-stem Kale vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1557.1%
Contains more ZincZinc +75%
Contains more ManganeseManganese +996.7%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +623.4%
Contains more CopperCopper +204.3%
Contains more PhosphorusPhosphorus +212%
Contains less SodiumSodium -76.5%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +782.5%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1089.5%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +892.3%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more CholineCholine +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Jerusalem artichoke DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Iron 0.47mg 3.4mg 37%
Vitamin C 35.3mg 4mg 35%
Folate 129µg 13µg 29%
Vitamin A 251µg 1µg 28%
Manganese 0.658mg 0.06mg 26%
Calcium 232mg 14mg 22%
Vitamin E 2.26mg 0.19mg 14%
Vitamin B1 0.054mg 0.2mg 12%
Fiber 4g 1.6g 10%
Copper 0.046mg 0.14mg 10%
Phosphorus 25mg 78mg 8%
Vitamin B6 0.165mg 0.077mg 7%
Potassium 213mg 429mg 6%
Vitamin B2 0.13mg 0.06mg 5%
Carbs 5.42g 17.44g 4%
Vitamin B5 0.267mg 0.397mg 3%
Vitamin B3 0.742mg 1.3mg 3%
Protein 3.02g 2g 2%
Calories 32kcal 73kcal 2%
Magnesium 27mg 17mg 2%
Selenium 1.3µg 0.7µg 1%
Fats 0.61g 0.01g 1%
Sodium 17mg 4mg 1%
Choline 23.2mg 30mg 1%
Polyunsaturated fat 0.201g 0.001g 1%
Zinc 0.21mg 0.12mg 1%
Net carbs 1.42g 15.84g N/A
Sugar 0.46g 9.6g N/A
Saturated fat 0.055g 0g 0%
Monounsaturated fat 0.03g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +51%
Contains more FatsFats +6000%
Contains more WaterWater +14.9%
Contains more CarbsCarbs +221.8%
Contains more OtherOther +91%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +20000%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.