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  6. Marrow-stem Kale vs. Kumquat

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

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Significant differences between marrow-stem Kale and kumquat

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and vitamin B6; however, kumquat is richer in fiber, vitamin C, and copper.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than kumquat.
  • Kumquat has 17 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while kumquat has 290IU.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Kumquats, raw.

Infographic

Marrow-stem Kale vs Kumquat 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% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +274.2%
Contains more PotassiumPotassium +14.5%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +387.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +83%
Contains more CopperCopper +106.5%
Contains less SodiumSodium -41.2%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +1573.3%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +658.8%
Contains more CholineCholine +176.2%
Contains more Vitamin CVitamin C +24.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Kumquat DV% diff.
Vitamin K 437.1µg 0µg 364%
Folate 129µg 17µg 28%
Vitamin A 251µg 15µg 26%
Manganese 0.658mg 0.135mg 23%
Calcium 232mg 62mg 17%
Vitamin E 2.26mg 0.15mg 14%
Vitamin B6 0.165mg 0.036mg 10%
Vitamin C 35.3mg 43.9mg 10%
Fiber 4g 6.5g 10%
Iron 0.47mg 0.86mg 5%
Copper 0.046mg 0.095mg 5%
Vitamin B2 0.13mg 0.09mg 3%
Choline 23.2mg 8.4mg 3%
Carbs 5.42g 15.9g 3%
Calories 32kcal 71kcal 2%
Vitamin B3 0.742mg 0.429mg 2%
Protein 3.02g 1.88g 2%
Magnesium 27mg 20mg 2%
Selenium 1.3µg 0µg 2%
Vitamin B5 0.267mg 0.208mg 1%
Vitamin B1 0.054mg 0.037mg 1%
Phosphorus 25mg 19mg 1%
Potassium 213mg 186mg 1%
Fats 0.61g 0.86g 0%
Net carbs 1.42g 9.4g N/A
Sugar 0.46g 9.36g N/A
Zinc 0.21mg 0.17mg 0%
Sodium 17mg 10mg 0%
Saturated fat 0.055g 0.103g 0%
Monounsaturated fat 0.03g 0.154g 0%
Polyunsaturated fat 0.201g 0.171g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +60.6%
Contains more OtherOther +160.8%
Contains more FatsFats +41%
Contains more CarbsCarbs +193.4%
~equal in Water ~80.85g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains more Mono. FatMonounsaturated fat +413.3%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.