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  6. Marrow-stem Kale vs. Lychee

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

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A recap on differences between marrow-stem Kale and lychee

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and fiber; however, lychee is higher in vitamin C and copper.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than lychee.
  • The glycemic index of lychee is higher.

Food varieties used in this article are Collards, raw and Litchis, raw.

Infographic

Marrow-stem Kale vs Lychee 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%
Lychee
Lychee
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 1.5% 15% 12% 49% 1.9% 13% 0.13% 7.2% 3.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +4540%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +51.6%
Contains more ZincZinc +200%
Contains more ManganeseManganese +1096.4%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +221.7%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -94.1%

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%
Lychee
Lychee
1
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 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +821.4%
Contains more CholineCholine +226.8%
Contains more Vitamin CVitamin C +102.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lychee DV% diff.
Vitamin K 437.1µg 0.4µg 364%
Vitamin C 35.3mg 71.5mg 40%
Folate 129µg 14µg 29%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.055mg 26%
Calcium 232mg 5mg 23%
Vitamin E 2.26mg 0.07mg 15%
Fiber 4g 1.3g 11%
Copper 0.046mg 0.148mg 11%
Vitamin B6 0.165mg 0.1mg 5%
Vitamin B5 0.267mg 5%
Vitamin B2 0.13mg 0.065mg 5%
Carbs 5.42g 16.53g 4%
Magnesium 27mg 10mg 4%
Protein 3.02g 0.83g 4%
Vitamin B1 0.054mg 0.011mg 4%
Choline 23.2mg 7.1mg 3%
Calories 32kcal 66kcal 2%
Iron 0.47mg 0.31mg 2%
Sodium 17mg 1mg 1%
Selenium 1.3µg 0.6µg 1%
Phosphorus 25mg 31mg 1%
Zinc 0.21mg 0.07mg 1%
Vitamin B3 0.742mg 0.603mg 1%
Potassium 213mg 171mg 1%
Fats 0.61g 0.44g 0%
Net carbs 1.42g 15.23g N/A
Sugar 0.46g 15.23g N/A
Saturated fat 0.055g 0.099g 0%
Monounsaturated fat 0.03g 0.12g 0%
Polyunsaturated fat 0.201g 0.132g 0%
Tryptophan 0.031mg 0.007mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0.041mg 0%
Methionine 0.033mg 0.009mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
Lychee
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more ProteinProtein +263.9%
Contains more FatsFats +38.6%
Contains more OtherOther +202.3%
Contains more CarbsCarbs +205%
~equal in Water ~81.76g

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
Lychee
Lychee
1
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains more Mono. FatMonounsaturated fat +300%

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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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/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.