Marrow-stem Kale vs. Lettuce — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and lettuce
- Marrow-stem Kale has more vitamin K, vitamin C, folate, calcium, manganese, vitamin E, fiber, and vitamin B6; however, lettuce has more vitamin A.
- Daily need coverage for vitamin K for marrow-stem Kale is 259% higher.
- Lettuce has 10 times less Vitamin E than marrow-stem Kale. Marrow-stem Kale has 2.26mg of Vitamin E, while lettuce has 0.22mg.
Food types used in this article are Collards, raw and Lettuce, green leaf, raw.
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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 | +107.7% |
| Contains more CalciumCalcium | +544.4% |
| Contains more CopperCopper | +58.6% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -39.3% |
| Contains more ManganeseManganese | +163.2% |
| Contains more SeleniumSelenium | +116.7% |
| Contains more IronIron | +83% |
| Contains more PhosphorusPhosphorus | +16% |
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 | +283.7% |
| Contains more Vitamin EVitamin E | +927.3% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin B3Vitamin B3 | +97.9% |
| Contains more Vitamin B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more Vitamin KVitamin K | +246.1% |
| Contains more FolateFolate | +239.5% |
| Contains more CholineCholine | +70.6% |
| Contains more Vitamin AVitamin A | +47.5% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
~equal in
Vitamin D
~0µg
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:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +122.1% |
| Contains more FatsFats | +306.7% |
| Contains more CarbsCarbs | +88.9% |
| Contains more OtherOther | +107.8% |
~equal in
Water
~94.98g
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
0.02 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated Fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +145.1% |
| Contains less Sat. FatSaturated Fat | -63.6% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 15kcal |
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| Protein | 3.02g | 1.36g |
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| Fats | 0.61g | 0.15g |
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| Vitamin C | 35.3mg | 9.2mg |
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| Net carbs | 1.42g | 1.57g |
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| Carbs | 5.42g | 2.87g |
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| Magnesium | 27mg | 13mg |
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| Calcium | 232mg | 36mg |
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| Potassium | 213mg | 194mg |
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| Iron | 0.47mg | 0.86mg |
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| Sugar | 0.46g | 0.78g |
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| Fiber | 4g | 1.3g |
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| Copper | 0.046mg | 0.029mg |
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| Zinc | 0.21mg | 0.18mg |
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| Phosphorus | 25mg | 29mg |
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| Sodium | 17mg | 28mg |
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| Vitamin A | 5019IU | 7405IU |
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| Vitamin A | 251µg | 370µg |
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| Vitamin E | 2.26mg | 0.22mg |
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| Manganese | 0.658mg | 0.25mg |
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| Selenium | 1.3µg | 0.6µg |
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| Vitamin B1 | 0.054mg | 0.07mg |
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| Vitamin B2 | 0.13mg | 0.08mg |
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| Vitamin B3 | 0.742mg | 0.375mg |
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| Vitamin B5 | 0.267mg | 0.134mg |
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| Vitamin B6 | 0.165mg | 0.09mg |
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| Vitamin K | 437.1µg | 126.3µg |
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| Folate | 129µg | 38µg |
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| Choline | 23.2mg | 13.6mg |
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| Saturated Fat | 0.055g | 0.02g |
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| Monounsaturated Fat | 0.03g | 0.006g |
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| Polyunsaturated fat | 0.201g | 0.082g |
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| Tryptophan | 0.031mg | 0.009mg |
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| Threonine | 0.086mg | 0.059mg |
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| Isoleucine | 0.1mg | 0.084mg |
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| Leucine | 0.151mg | 0.079mg |
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| Lysine | 0.117mg | 0.084mg |
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| Methionine | 0.033mg | 0.016mg |
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| Phenylalanine | 0.087mg | 0.055mg |
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| Valine | 0.12mg | 0.07mg |
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| Histidine | 0.047mg | 0.022mg |
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| Fructose | 0.43g |
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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 | Equal | |
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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%
69%
Minerals Daily Need Coverage Score
25%
14%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.035g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)