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

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Summary of differences between Marrow-stem Kale and Lemongrass

  • Marrow-stem Kale has more Vitamin C, Vitamin A RAE, Calcium, and Folate, while Lemongrass has more Manganese, Iron, Copper, Zinc, Potassium, and Phosphorus.
  • Lemongrass covers your daily need of Manganese 199% more than Marrow-stem Kale.

These are the specific foods used in this comparison Collards, raw and Lemon grass (citronella), raw.

Infographic

Marrow-stem Kale vs Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more CalciumCalcium +256.9%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +239.4%
Contains more IronIron +1638.3%
Contains more CopperCopper +478.3%
Contains more ZincZinc +961.9%
Contains more PhosphorusPhosphorus +304%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +693.9%

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% 301% 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 8.7% 0.36% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +1257.7%
Contains more Vitamin AVitamin A +83550%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +434%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20.4%
Contains more Vitamin B3Vitamin B3 +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~0µg

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% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +24.5%
Contains more WaterWater +27%
Contains more CarbsCarbs +367%
Contains more OtherOther +35.3%

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
35% 16% 50%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated Fat -53.8%
Contains more Poly. FatPolyunsaturated fat +18.2%
Contains more Mono. FatMonounsaturated Fat +80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Lemongrass
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lemongrass Opinion
Calories 32kcal 99kcal Lemongrass
Protein 3.02g 1.82g Marrow-stem Kale
Fats 0.61g 0.49g Marrow-stem Kale
Vitamin C 35.3mg 2.6mg Marrow-stem Kale
Net carbs 1.42g 25.31g Lemongrass
Carbs 5.42g 25.31g Lemongrass
Magnesium 27mg 60mg Lemongrass
Calcium 232mg 65mg Marrow-stem Kale
Potassium 213mg 723mg Lemongrass
Iron 0.47mg 8.17mg Lemongrass
Sugar 0.46g Lemongrass
Fiber 4g Marrow-stem Kale
Copper 0.046mg 0.266mg Lemongrass
Zinc 0.21mg 2.23mg Lemongrass
Phosphorus 25mg 101mg Lemongrass
Sodium 17mg 6mg Lemongrass
Vitamin A 5019IU 6IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.658mg 5.224mg Lemongrass
Selenium 1.3µg 0.7µg Marrow-stem Kale
Vitamin B1 0.054mg 0.065mg Lemongrass
Vitamin B2 0.13mg 0.135mg Lemongrass
Vitamin B3 0.742mg 1.101mg Lemongrass
Vitamin B5 0.267mg 0.05mg Marrow-stem Kale
Vitamin B6 0.165mg 0.08mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 129µg 75µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g 0.119g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.054g Lemongrass
Polyunsaturated fat 0.201g 0.17g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Lemongrass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
137%
Marrow-stem Kale
12%
Lemongrass
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
131%
Lemongrass

Comparison summary

Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.