Marrow-stem Kale vs. Malt — In-Depth Nutrition Comparison
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How are marrow-stem Kale and malt different?
- Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, fiber, and calcium; however, malt is richer in vitamin B12 and phosphorus.
- Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
- Marrow-stem Kale contains 353 times more vitamin C than malt. While marrow-stem Kale contains 35.3mg of vitamin C, malt contains only 0.1mg.
- Marrow-stem Kale has a lower glycemic index (32) than malt (59).
Collards, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +136.7% |
| Contains more PotassiumPotassium | +23.8% |
| Contains more IronIron | +123.8% |
| Contains more CopperCopper | +24.3% |
| Contains less SodiumSodium | -71.7% |
| Contains more ManganeseManganese | +722.5% |
| Contains more ZincZinc | +95.2% |
| Contains more PhosphorusPhosphorus | +264% |
| Contains more SeleniumSelenium | +315.4% |
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.
| Contains more Vitamin CVitamin C | +35200% |
| Contains more Vitamin AVitamin A | +865.4% |
| Contains more Vitamin EVitamin E | +3666.7% |
| Contains more Vitamin B3Vitamin B3 | +186.5% |
| Contains more Vitamin B6Vitamin B6 | +258.7% |
| Contains more Vitamin KVitamin K | +145600% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41.5% |
| Contains more Vitamin B5Vitamin B5 | +32.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0.3µg | 364% |
| Vitamin C | 35.3mg | 0.1mg | 39% |
| Folate | 129µg | 9µg | 30% |
| Manganese | 0.658mg | 0.08mg | 25% |
| Vitamin A | 251µg | 26µg | 25% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Vitamin E | 2.26mg | 0.06mg | 15% |
| Fiber | 4g | 0.5g | 14% |
| Calcium | 232mg | 98mg | 13% |
| Phosphorus | 25mg | 91mg | 9% |
| Vitamin B6 | 0.165mg | 0.046mg | 9% |
| Saturated fat | 0.055g | 1.883g | 8% |
| Selenium | 1.3µg | 5.4µg | 7% |
| Choline | 23.2mg | 4% | |
| Fats | 0.61g | 3.29g | 4% |
| Vitamin B2 | 0.13mg | 0.184mg | 4% |
| Iron | 0.47mg | 0.21mg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin B3 | 0.742mg | 0.259mg | 3% |
| Calories | 32kcal | 85kcal | 3% |
| Zinc | 0.21mg | 0.41mg | 2% |
| Sodium | 17mg | 60mg | 2% |
| Carbs | 5.42g | 11.2g | 2% |
| Monounsaturated fat | 0.03g | 0.827g | 2% |
| Vitamin B5 | 0.267mg | 0.354mg | 2% |
| Caffeine | 0mg | 3mg | 1% |
| Protein | 3.02g | 3.37g | 1% |
| Copper | 0.046mg | 0.037mg | 1% |
| Potassium | 213mg | 172mg | 1% |
| Net carbs | 1.42g | 10.7g | N/A |
| Sugar | 0.46g | 6.68g | N/A |
| Vitamin B1 | 0.054mg | 0.054mg | 0% |
| Polyunsaturated fat | 0.201g | 0.208g | 0% |
| Tryptophan | 0.031mg | 0.074mg | 0% |
| Threonine | 0.086mg | 0.143mg | 0% |
| Isoleucine | 0.1mg | 0.165mg | 0% |
| Leucine | 0.151mg | 0.268mg | 0% |
| Lysine | 0.117mg | 0.142mg | 0% |
| Methionine | 0.033mg | 0.074mg | 0% |
| Phenylalanine | 0.087mg | 0.15mg | 0% |
| Valine | 0.12mg | 0.193mg | 0% |
| Histidine | 0.047mg | 0.077mg | 0% |
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:
3.37 g
Fats:
3.29 g
Carbs:
11.2 g
Water:
81.34 g
Other:
0.8 g
| Contains more OtherOther | +66.3% |
| Contains more ProteinProtein | +11.6% |
| Contains more FatsFats | +439.3% |
| Contains more CarbsCarbs | +106.6% |
~equal in
Water
~81.34g
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
1.883 g
Monounsaturated fat:
Mono. Fat
0.827 g
Polyunsaturated fat:
Poly. Fat
0.208 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +2656.7% |
~equal in
Polyunsaturated fat
~0.208g
