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  6. Marrow-stem Kale vs. Lentil

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

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Differences between marrow-stem Kale and lentil

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E; however, lentil is richer in iron, copper, phosphorus, fiber, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has 627 times more vitamin A than lentil. While marrow-stem Kale has 5019IU of vitamin A, lentil has only 8IU.

The food types used in this comparison are Collards, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Marrow-stem Kale vs Lentil 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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +1121.1%
Contains more ManganeseManganese +33.2%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +608.5%
Contains more CopperCopper +445.7%
Contains more ZincZinc +504.8%
Contains more PhosphorusPhosphorus +620%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +115.4%

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%
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +2253.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +25611.8%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +139%
Contains more FolateFolate +40.3%
Contains more CholineCholine +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.178mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lentil DV% diff.
Vitamin K 437.1µg 1.7µg 363%
Vitamin C 35.3mg 1.5mg 38%
Iron 0.47mg 3.33mg 36%
Vitamin A 251µg 0µg 28%
Copper 0.046mg 0.251mg 23%
Phosphorus 25mg 180mg 22%
Calcium 232mg 19mg 21%
Fiber 4g 7.9g 16%
Vitamin E 2.26mg 0.11mg 14%
Folate 129µg 181µg 13%
Protein 3.02g 9.02g 12%
Zinc 0.21mg 1.27mg 10%
Vitamin B1 0.054mg 0.169mg 10%
Manganese 0.658mg 0.494mg 7%
Vitamin B5 0.267mg 0.638mg 7%
Potassium 213mg 369mg 5%
Carbs 5.42g 20.13g 5%
Vitamin B2 0.13mg 0.073mg 4%
Calories 32kcal 116kcal 4%
Selenium 1.3µg 2.8µg 3%
Vitamin B3 0.742mg 1.06mg 2%
Magnesium 27mg 36mg 2%
Choline 23.2mg 32.7mg 2%
Sodium 17mg 2mg 1%
Vitamin B6 0.165mg 0.178mg 1%
Fats 0.61g 0.38g 0%
Net carbs 1.42g 12.23g N/A
Sugar 0.46g 1.8g N/A
Saturated fat 0.055g 0.053g 0%
Monounsaturated fat 0.03g 0.064g 0%
Polyunsaturated fat 0.201g 0.175g 0%
Tryptophan 0.031mg 0.081mg 0%
Threonine 0.086mg 0.323mg 0%
Isoleucine 0.1mg 0.39mg 0%
Leucine 0.151mg 0.654mg 0%
Lysine 0.117mg 0.63mg 0%
Methionine 0.033mg 0.077mg 0%
Phenylalanine 0.087mg 0.445mg 0%
Valine 0.12mg 0.448mg 0%
Histidine 0.047mg 0.254mg 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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +60.5%
Contains more WaterWater +28.7%
Contains more OtherOther +60.2%
Contains more ProteinProtein +198.7%
Contains more CarbsCarbs +271.4%

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
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Poly. FatPolyunsaturated fat +14.9%
Contains more Mono. FatMonounsaturated fat +113.3%
~equal in Saturated fat ~0.053g

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.