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  6. Marrow-stem Kale vs. Ladyfinger

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

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The main differences between marrow-stem Kale and ladyfinger

  • Marrow-stem Kale has more vitamin A, vitamin C, calcium, and manganese; however, ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin A for marrow-stem Kale is 89% higher.

Food types used in this article are Collards, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Marrow-stem Kale vs Ladyfinger 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +393.6%
Contains more PotassiumPotassium +88.5%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +174.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +661.7%
Contains more CopperCopper +106.5%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +592%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +67.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +425.9%
Contains more Vitamin B2Vitamin B2 +229.2%
Contains more Vitamin B3Vitamin B3 +183.6%
Contains more Vitamin B5Vitamin B5 +318%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Ladyfinger DV% diff.
Vitamin K 437.1µg 364%
Cholesterol 0mg 221mg 74%
Vitamin C 35.3mg 0mg 39%
Iron 0.47mg 3.58mg 39%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.13mg 0.428mg 23%
Phosphorus 25mg 173mg 21%
Calcium 232mg 47mg 19%
Vitamin B1 0.054mg 0.284mg 19%
Carbs 5.42g 59.7g 18%
Manganese 0.658mg 0.24mg 18%
Vitamin B5 0.267mg 1.116mg 17%
Calories 32kcal 363kcal 17%
Vitamin E 2.26mg 15%
Protein 3.02g 10.6g 15%
Folate 129µg 77µg 13%
Fats 0.61g 9.1g 13%
Saturated fat 0.055g 3.022g 13%
Fiber 4g 1g 12%
Vitamin A 251µg 167µg 9%
Monounsaturated fat 0.03g 3.745g 9%
Vitamin B3 0.742mg 2.104mg 9%
Polyunsaturated fat 0.201g 1.423g 8%
Zinc 0.21mg 1.14mg 8%
Sodium 17mg 147mg 6%
Copper 0.046mg 0.095mg 5%
Magnesium 27mg 12mg 4%
Choline 23.2mg 4%
Vitamin B6 0.165mg 0.122mg 3%
Potassium 213mg 113mg 3%
Selenium 1.3µg 2%
Net carbs 1.42g 58.7g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.133mg 0%
Threonine 0.086mg 0.467mg 0%
Isoleucine 0.1mg 0.516mg 0%
Leucine 0.151mg 0.861mg 0%
Lysine 0.117mg 0.679mg 0%
Methionine 0.033mg 0.268mg 0%
Phenylalanine 0.087mg 0.511mg 0%
Valine 0.12mg 0.579mg 0%
Histidine 0.047mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +359.6%
Contains more OtherOther +20.9%
Contains more ProteinProtein +251%
Contains more FatsFats +1391.8%
Contains more CarbsCarbs +1001.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +12383.3%
Contains more Poly. FatPolyunsaturated fat +608%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.