Marrow-stem Kale vs. Kiwifruit — In-Depth Nutrition Comparison
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How are Marrow-stem Kale and Kiwifruit different?
- Marrow-stem Kale is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Calcium, Vitamin B2, Vitamin B6, and Vitamin E , however, Kiwifruit is richer in Vitamin C, and Copper.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 331% higher.
- Marrow-stem Kale contains 63 times more Vitamin A RAE than Kiwifruit. While Marrow-stem Kale contains 251µg of Vitamin A RAE, Kiwifruit contains only 4µg.
Collards, raw and Kiwifruit, green, raw are the varieties used in this article.
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
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Calcium
+582.4%
Contains
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Iron
+51.6%
Contains
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Magnesium
+58.8%
Contains
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Zinc
+50%
Contains
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Manganese
+571.4%
Contains
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Selenium
+550%
Contains
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Phosphorus
+36%
Contains
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Potassium
+46.5%
Contains
less
Sodium
-82.4%
Contains
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Copper
+182.6%
Contains
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Calcium
+582.4%
Contains
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Iron
+51.6%
Contains
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Magnesium
+58.8%
Contains
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Zinc
+50%
Contains
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Manganese
+571.4%
Contains
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Selenium
+550%
Contains
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Phosphorus
+36%
Contains
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Potassium
+46.5%
Contains
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Sodium
-82.4%
Contains
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Copper
+182.6%
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
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Vitamin A
+5669%
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Vitamin E
+54.8%
Contains
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Vitamin B1
+100%
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Vitamin B2
+420%
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Vitamin B3
+117.6%
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Vitamin B5
+45.9%
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Vitamin B6
+161.9%
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Folate
+416%
Contains
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Vitamin K
+984.6%
Contains
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Vitamin C
+162.6%
Contains
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Vitamin A
+5669%
Contains
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Vitamin E
+54.8%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+420%
Contains
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Vitamin B3
+117.6%
Contains
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Vitamin B5
+45.9%
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Vitamin B6
+161.9%
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Folate
+416%
Contains
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Vitamin K
+984.6%
Contains
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Vitamin C
+162.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+164.9%
Contains
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Fats
+17.3%
Contains
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Other
+118%
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Carbs
+170.5%
Equal in Water - 83.07
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Contains
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Protein
+164.9%
Contains
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Fats
+17.3%
Contains
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Other
+118%
Contains
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Carbs
+170.5%
Equal in Water - 83.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.3%
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Monounsaturated Fat
+56.7%
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Polyunsaturated fat
+42.8%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
Contains
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Saturated Fat
-47.3%
Contains
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Monounsaturated Fat
+56.7%
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Polyunsaturated fat
+42.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 11.66g |
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| Protein | 3.02g | 1.14g |
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| Fats | 0.61g | 0.52g |
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| Carbs | 5.42g | 14.66g |
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| Calories | 32kcal | 61kcal |
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| Fructose | 4.35g |
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| Sugar | 0.46g | 8.99g |
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| Fiber | 4g | 3g |
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| Calcium | 232mg | 34mg |
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| Iron | 0.47mg | 0.31mg |
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| Magnesium | 27mg | 17mg |
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| Phosphorus | 25mg | 34mg |
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| Potassium | 213mg | 312mg |
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| Sodium | 17mg | 3mg |
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| Zinc | 0.21mg | 0.14mg |
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| Copper | 0.046mg | 0.13mg |
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| Manganese | 0.658mg | 0.098mg |
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| Selenium | 1.3µg | 0.2µg |
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| Vitamin A | 5019IU | 87IU |
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| Vitamin A RAE | 251µg | 4µg |
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| Vitamin E | 2.26mg | 1.46mg |
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| Vitamin C | 35.3mg | 92.7mg |
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| Vitamin B1 | 0.054mg | 0.027mg |
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| Vitamin B2 | 0.13mg | 0.025mg |
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| Vitamin B3 | 0.742mg | 0.341mg |
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| Vitamin B5 | 0.267mg | 0.183mg |
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| Vitamin B6 | 0.165mg | 0.063mg |
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| Folate | 129µg | 25µg |
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| Vitamin K | 437.1µg | 40.3µg |
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| Tryptophan | 0.031mg | 0.015mg |
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| Threonine | 0.086mg | 0.047mg |
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| Isoleucine | 0.1mg | 0.051mg |
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| Leucine | 0.151mg | 0.066mg |
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| Lysine | 0.117mg | 0.061mg |
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| Methionine | 0.033mg | 0.024mg |
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| Phenylalanine | 0.087mg | 0.044mg |
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| Valine | 0.12mg | 0.057mg |
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| Histidine | 0.047mg | 0.027mg |
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| Saturated Fat | 0.055g | 0.029g |
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| Monounsaturated Fat | 0.03g | 0.047g |
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| Polyunsaturated fat | 0.201g | 0.287g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
147%
42%
Minerals Daily Need Coverage Score
25%
14%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 8.53g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)