Marrow-stem Kale vs. Juice — In-Depth Nutrition Comparison
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Differences between marrow-stem Kale and juice
- Marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, and vitamin C; however, juice is richer in vitamin B1, vitamin B3, vitamin B6, and vitamin B2.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
- Marrow-stem Kale has 116 times more calcium than juice. While marrow-stem Kale has 232mg of calcium, juice has only 2mg.
- Marrow-stem Kale has a lower glycemic index (32) than juice (50).
The food types used in this comparison are Collards, raw and Beverages, Orange juice drink.
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.
| Contains more MagnesiumMagnesium | +800% |
| Contains more CalciumCalcium | +11500% |
| Contains more PotassiumPotassium | +407.1% |
| Contains more IronIron | +327.3% |
| Contains more CopperCopper | +155.6% |
| Contains more ZincZinc | +950% |
| Contains more PhosphorusPhosphorus | +525% |
| Contains more ManganeseManganese | +9300% |
| Contains more SeleniumSelenium | +∞% |
| 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 | +135.3% |
| Contains more Vitamin AVitamin A | +12450% |
| Contains more Vitamin EVitamin E | +11200% |
| Contains more Vitamin B5Vitamin B5 | +345% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3125% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +603.7% |
| Contains more Vitamin B2Vitamin B2 | +230.8% |
| Contains more Vitamin B3Vitamin B3 | +573.9% |
| Contains more Vitamin B6Vitamin B6 | +203% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0µg | 364% |
| Folate | 129µg | 4µg | 31% |
| Vitamin A | 251µg | 2µg | 28% |
| Manganese | 0.658mg | 0.007mg | 28% |
| Vitamin B1 | 0.054mg | 0.38mg | 27% |
| Vitamin B3 | 0.742mg | 5mg | 27% |
| Vitamin B6 | 0.165mg | 0.5mg | 26% |
| Vitamin C | 35.3mg | 15mg | 23% |
| Vitamin B2 | 0.13mg | 0.43mg | 23% |
| Calcium | 232mg | 2mg | 23% |
| Fiber | 4g | 0.2g | 15% |
| Vitamin E | 2.26mg | 0.02mg | 15% |
| Protein | 3.02g | 0.2g | 6% |
| Magnesium | 27mg | 3mg | 6% |
| Potassium | 213mg | 42mg | 5% |
| Iron | 0.47mg | 0.11mg | 5% |
| Vitamin B5 | 0.267mg | 0.06mg | 4% |
| Choline | 23.2mg | 4% | |
| Phosphorus | 25mg | 4mg | 3% |
| Carbs | 5.42g | 13.41g | 3% |
| Copper | 0.046mg | 0.018mg | 3% |
| Zinc | 0.21mg | 0.02mg | 2% |
| Selenium | 1.3µg | 0µg | 2% |
| Polyunsaturated fat | 0.201g | 0.01g | 1% |
| Calories | 32kcal | 54kcal | 1% |
| Sodium | 17mg | 2mg | 1% |
| Fats | 0.61g | 0g | 1% |
| Net carbs | 1.42g | 13.21g | N/A |
| Sugar | 0.46g | 9.36g | N/A |
| Saturated fat | 0.055g | 0g | 0% |
| Monounsaturated fat | 0.03g | 0.01g | 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:
0.2 g
Fats:
0 g
Carbs:
13.41 g
Water:
86.2 g
Other:
0.19 g
| Contains more ProteinProtein | +1410% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +600% |
| Contains more CarbsCarbs | +147.4% |
~equal in
Water
~86.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.01 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +1910% |
| Contains less Sat. FatSaturated fat | -100% |
