Marrow-stem Kale vs. Lentil soup — In-Depth Nutrition Comparison
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How are marrow-stem Kale and lentil soup different?
- Marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, calcium, vitamin B2, and vitamin B6, while lentil soup is higher in iron and phosphorus.
- Marrow-stem Kale covers your daily need for vitamin A, 97% more than lentil soup.
- Marrow-stem Kale contains 21 times more vitamin C than lentil soup. Marrow-stem Kale contains 35.3mg of vitamin C, while lentil soup contains 1.7mg.
- Marrow-stem Kale is lower in sodium.
- Lentil soup has a higher glycemic index (44) than marrow-stem Kale (32).
Collards, raw and Soup, lentil with ham, canned, ready-to-serve types were used in this article.
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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 | +200% |
| Contains more CalciumCalcium | +1264.7% |
| Contains more PotassiumPotassium | +47.9% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +448.3% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more IronIron | +127.7% |
| Contains more CopperCopper | +52.2% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +196% |
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 CVitamin C | +1976.5% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +36.1% |
| Contains more Vitamin B5Vitamin B5 | +90.7% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +545% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +23.8% |
| Contains more FatsFats | +83.6% |
| Contains more CarbsCarbs | +50.6% |
~equal in
Water
~85.75g
~equal in
Other
~1.23g
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
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Poly. FatPolyunsaturated fat | +54.6% |
| Contains more Mono. FatMonounsaturated fat | +1633.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 1.7mg | 37% |
| Vitamin A | 251µg | 7µg | 27% |
| Folate | 129µg | 20µg | 27% |
| Manganese | 0.658mg | 0.12mg | 23% |
| Sodium | 17mg | 532mg | 22% |
| Calcium | 232mg | 17mg | 22% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Iron | 0.47mg | 1.07mg | 8% |
| Phosphorus | 25mg | 74mg | 7% |
| Vitamin B2 | 0.13mg | 0.045mg | 7% |
| Vitamin B6 | 0.165mg | 0.09mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Magnesium | 27mg | 9mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.267mg | 0.14mg | 3% |
| Copper | 0.046mg | 0.07mg | 3% |
| Potassium | 213mg | 144mg | 2% |
| Saturated fat | 0.055g | 0.45g | 2% |
| Selenium | 1.3µg | 0.3µg | 2% |
| Monounsaturated fat | 0.03g | 0.52g | 1% |
| Calories | 32kcal | 56kcal | 1% |
| Vitamin B1 | 0.054mg | 0.07mg | 1% |
| Vitamin B3 | 0.742mg | 0.545mg | 1% |
| Protein | 3.02g | 3.74g | 1% |
| Zinc | 0.21mg | 0.3mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Carbs | 5.42g | 8.16g | 1% |
| Fats | 0.61g | 1.12g | 1% |
| Net carbs | 1.42g | 8.16g | N/A |
| Sugar | 0.46g | N/A | |
| Polyunsaturated fat | 0.201g | 0.13g | 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% |
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%
8%
Minerals Daily Need Coverage Score
25%
21%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 515mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.395g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Lentil soup is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Lentil soup is cheaper (difference - $0.5)
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.