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  6. Marrow-stem Kale vs. Mamey Sapote

Marrow-stem Kale vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and mamey Sapote

  • Marrow-stem Kale has more vitamin A, folate, calcium, manganese, and vitamin C; however, mamey Sapote is higher in vitamin B6, copper, potassium, and fiber.
  • Marrow-stem Kale covers your daily vitamin A needs 98% more than mamey Sapote.
  • Mamey Sapote contains 18 times less folate than marrow-stem Kale. Marrow-stem Kale contains 129µg of folate, while mamey Sapote contains 7µg.

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

Infographic

Marrow-stem Kale vs Mamey Sapote 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +1188.9%
Contains more ManganeseManganese +222.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +66%
Contains more CopperCopper +363%
Contains less SodiumSodium -58.8%
~equal in Zinc ~0.19mg
~equal in Phosphorus ~26mg

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%
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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +53.5%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +336.4%
~equal in Vitamin E ~2.11mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mamey Sapote DV% diff.
Vitamin K 437.1µg 364%
Vitamin B6 0.165mg 0.72mg 43%
Folate 129µg 7µg 31%
Vitamin A 251µg 7µg 27%
Calcium 232mg 18mg 21%
Manganese 0.658mg 0.204mg 20%
Copper 0.046mg 0.213mg 19%
Vitamin C 35.3mg 23mg 14%
Fructose 7.66g 10%
Carbs 5.42g 32.1g 9%
Potassium 213mg 454mg 7%
Fiber 4g 5.4g 6%
Calories 32kcal 124kcal 5%
Choline 23.2mg 4%
Iron 0.47mg 0.78mg 4%
Magnesium 27mg 11mg 4%
Vitamin B3 0.742mg 1.432mg 4%
Starch 6.33g 3%
Vitamin B5 0.267mg 0.397mg 3%
Vitamin B1 0.054mg 0.013mg 3%
Protein 3.02g 1.45g 3%
Selenium 1.3µg 2%
Saturated fat 0.055g 0.169g 1%
Polyunsaturated fat 0.201g 0.097g 1%
Vitamin B2 0.13mg 0.116mg 1%
Vitamin E 2.26mg 2.11mg 1%
Fats 0.61g 0.46g 0%
Net carbs 1.42g 26.7g N/A
Sugar 0.46g 20.14g N/A
Zinc 0.21mg 0.19mg 0%
Phosphorus 25mg 26mg 0%
Sodium 17mg 7mg 0%
Monounsaturated fat 0.03g 0.102g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.086mg 0.085mg 0%
Isoleucine 0.1mg 0.061mg 0%
Leucine 0.151mg 0.073mg 0%
Lysine 0.117mg 0.073mg 0%
Methionine 0.033mg 0.024mg 0%
Phenylalanine 0.087mg 0.061mg 0%
Valine 0.12mg 0.073mg 0%
Histidine 0.047mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +32.6%
Contains more WaterWater +38.2%
Contains more OtherOther +18.8%
Contains more CarbsCarbs +492.3%

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +107.2%
Contains more Mono. FatMonounsaturated fat +240%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.