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  6. Marrow-stem Kale vs. Kohlrabi

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

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Important differences between marrow-stem Kale and kohlrabi

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and vitamin B2; however, kohlrabi is richer in vitamin C and copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale contains 139 times more vitamin A than kohlrabi. Marrow-stem Kale contains 5019IU of vitamin A, while kohlrabi contains 36IU.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Collards, raw and Kohlrabi, raw.

Infographic

Marrow-stem Kale vs Kohlrabi 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.
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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +866.7%
Contains more IronIron +17.5%
Contains more ZincZinc +600%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +373.4%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +64.3%
Contains more CopperCopper +180.4%
Contains more PhosphorusPhosphorus +84%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +706.3%
Contains more CholineCholine +88.6%
Contains more Vitamin CVitamin C +75.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Kohlrabi DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin C 35.3mg 62mg 30%
Vitamin A 251µg 2µg 28%
Folate 129µg 16µg 28%
Manganese 0.658mg 0.139mg 23%
Calcium 232mg 24mg 21%
Vitamin E 2.26mg 0.48mg 12%
Copper 0.046mg 0.129mg 9%
Vitamin B2 0.13mg 0.02mg 8%
Potassium 213mg 350mg 4%
Phosphorus 25mg 46mg 3%
Protein 3.02g 1.7g 3%
Vitamin B5 0.267mg 0.165mg 2%
Vitamin B3 0.742mg 0.4mg 2%
Choline 23.2mg 12.3mg 2%
Zinc 0.21mg 0.03mg 2%
Fiber 4g 3.6g 2%
Magnesium 27mg 19mg 2%
Polyunsaturated fat 0.201g 0.048g 1%
Selenium 1.3µg 0.7µg 1%
Iron 0.47mg 0.4mg 1%
Vitamin B6 0.165mg 0.15mg 1%
Fats 0.61g 0.1g 1%
Calories 32kcal 27kcal 0%
Carbs 5.42g 6.2g 0%
Net carbs 1.42g 2.6g N/A
Sugar 0.46g 2.6g N/A
Sodium 17mg 20mg 0%
Vitamin B1 0.054mg 0.05mg 0%
Saturated fat 0.055g 0.013g 0%
Monounsaturated fat 0.03g 0.007g 0%
Tryptophan 0.031mg 0.01mg 0%
Threonine 0.086mg 0.049mg 0%
Isoleucine 0.1mg 0.078mg 0%
Leucine 0.151mg 0.067mg 0%
Lysine 0.117mg 0.056mg 0%
Methionine 0.033mg 0.013mg 0%
Phenylalanine 0.087mg 0.039mg 0%
Valine 0.12mg 0.05mg 0%
Histidine 0.047mg 0.019mg 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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +77.6%
Contains more FatsFats +510%
Contains more OtherOther +33%
Contains more CarbsCarbs +14.4%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +318.8%
Contains less Sat. FatSaturated fat -76.4%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.