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  6. Marrow-stem Kale vs. Kiwi

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

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How are marrow-stem Kale and kiwi different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, vitamin B2, vitamin B6, and vitamin E; however, kiwi is richer in vitamin C and copper.
  • Daily need coverage for vitamin K for marrow-stem Kale is 331% higher.
  • Marrow-stem Kale contains 58 times more vitamin A than kiwi. While marrow-stem Kale contains 5019IU of vitamin A, kiwi contains only 87IU.
  • Marrow-stem Kale has a lower glycemic index (32) than kiwi (58).

Collards, raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +582.4%
Contains more IronIron +51.6%
Contains more ZincZinc +50%
Contains more ManganeseManganese +571.4%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +46.5%
Contains more CopperCopper +182.6%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -82.4%

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%
Kiwi
Kiwi
1
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more Vitamin KVitamin K +984.6%
Contains more FolateFolate +416%
Contains more CholineCholine +197.4%
Contains more Vitamin CVitamin C +162.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Kiwi DV% diff.
Vitamin K 437.1µg 40.3µg 331%
Vitamin C 35.3mg 92.7mg 64%
Vitamin A 251µg 4µg 27%
Folate 129µg 25µg 26%
Manganese 0.658mg 0.098mg 24%
Calcium 232mg 34mg 20%
Copper 0.046mg 0.13mg 9%
Vitamin B6 0.165mg 0.063mg 8%
Vitamin B2 0.13mg 0.025mg 8%
Fructose 4.35g 5%
Vitamin E 2.26mg 1.46mg 5%
Fiber 4g 3g 4%
Protein 3.02g 1.14g 4%
Potassium 213mg 312mg 3%
Vitamin B3 0.742mg 0.341mg 3%
Carbs 5.42g 14.66g 3%
Choline 23.2mg 7.8mg 3%
Vitamin B5 0.267mg 0.183mg 2%
Vitamin B1 0.054mg 0.027mg 2%
Selenium 1.3µg 0.2µg 2%
Iron 0.47mg 0.31mg 2%
Magnesium 27mg 17mg 2%
Sodium 17mg 3mg 1%
Polyunsaturated fat 0.201g 0.287g 1%
Calories 32kcal 61kcal 1%
Phosphorus 25mg 34mg 1%
Zinc 0.21mg 0.14mg 1%
Fats 0.61g 0.52g 0%
Net carbs 1.42g 11.66g N/A
Sugar 0.46g 8.99g N/A
Saturated fat 0.055g 0.029g 0%
Monounsaturated fat 0.03g 0.047g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.086mg 0.047mg 0%
Isoleucine 0.1mg 0.051mg 0%
Leucine 0.151mg 0.066mg 0%
Lysine 0.117mg 0.061mg 0%
Methionine 0.033mg 0.024mg 0%
Phenylalanine 0.087mg 0.044mg 0%
Valine 0.12mg 0.057mg 0%
Histidine 0.047mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +164.9%
Contains more FatsFats +17.3%
Contains more OtherOther +118%
Contains more CarbsCarbs +170.5%
~equal in Water ~83.07g

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
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +56.7%
Contains more Poly. FatPolyunsaturated fat +42.8%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.