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  6. Marrow-stem Kale vs. Kale

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

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A recap on differences between marrow-stem Kale and kale

  • Marrow-stem Kale has more folate, calcium, manganese, vitamin E, and fiber; however, kale is higher in vitamin K, vitamin A, copper, vitamin C, and iron.
  • Kale covers your daily vitamin K needs 317% more than marrow-stem Kale.
  • Kale contains 10 times less folate than marrow-stem Kale. Marrow-stem Kale contains 129µg of folate, while kale contains 13µg.

Food varieties used in this article are Collards, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Marrow-stem Kale vs Kale 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%
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +222.2%
Contains less SodiumSodium -26.1%
Contains more ManganeseManganese +58.2%
Contains more SeleniumSelenium +44.4%
Contains more IronIron +91.5%
Contains more CopperCopper +239.1%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +12%
~equal in Potassium ~228mg

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%
Kale
Kale
3
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B5Vitamin B5 +444.9%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +892.3%
Contains more CholineCholine +5700%
Contains more Vitamin CVitamin C +16.1%
Contains more Vitamin AVitamin A +171.3%
Contains more Vitamin KVitamin K +86.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Kale DV% diff.
Vitamin K 437.1µg 817µg 317%
Vitamin A 251µg 681µg 48%
Folate 129µg 13µg 29%
Calcium 232mg 72mg 16%
Copper 0.046mg 0.156mg 12%
Manganese 0.658mg 0.416mg 11%
Vitamin E 2.26mg 0.85mg 9%
Fiber 4g 2g 8%
Vitamin C 35.3mg 41mg 6%
Vitamin B2 0.13mg 0.07mg 5%
Iron 0.47mg 0.9mg 5%
Vitamin B5 0.267mg 0.049mg 4%
Choline 23.2mg 0.4mg 4%
Magnesium 27mg 18mg 2%
Vitamin B3 0.742mg 0.5mg 2%
Vitamin B6 0.165mg 0.138mg 2%
Protein 3.02g 1.9g 2%
Selenium 1.3µg 0.9µg 1%
Calories 32kcal 28kcal 0%
Fats 0.61g 0.4g 0%
Carbs 5.42g 5.63g 0%
Net carbs 1.42g 3.63g N/A
Potassium 213mg 228mg 0%
Sugar 0.46g 1.25g N/A
Zinc 0.21mg 0.24mg 0%
Phosphorus 25mg 28mg 0%
Sodium 17mg 23mg 0%
Vitamin B1 0.054mg 0.053mg 0%
Saturated fat 0.055g 0.052g 0%
Monounsaturated fat 0.03g 0.03g 0%
Polyunsaturated fat 0.201g 0.193g 0%
Tryptophan 0.031mg 0.023mg 0%
Threonine 0.086mg 0.085mg 0%
Isoleucine 0.1mg 0.114mg 0%
Leucine 0.151mg 0.133mg 0%
Lysine 0.117mg 0.114mg 0%
Methionine 0.033mg 0.018mg 0%
Phenylalanine 0.087mg 0.097mg 0%
Valine 0.12mg 0.104mg 0%
Histidine 0.047mg 0.04mg 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
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +52.5%
Contains more OtherOther +52.9%
~equal in Carbs ~5.63g
~equal in Water ~91.2g

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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
~equal in Saturated fat ~0.052g
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.193g

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.