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
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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 | +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.
| 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% |
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:
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
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
0.013 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% |
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 Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
120%
23%
Minerals Daily Need Coverage Score
25%
15%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 2.14g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.