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  6. Marrow-stem Kale vs. Mandarin orange

Marrow-stem Kale vs. Mandarin orange — In-Depth Nutrition Comparison

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How are marrow-stem Kale and mandarin oranges different?

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, manganese, calcium, vitamin E, vitamin C, fiber, vitamin B2, and vitamin B6 than mandarin oranges.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale contains 17 times more manganese than mandarin oranges. While marrow-stem Kale contains 0.658mg of manganese, mandarin oranges contain only 0.039mg.
  • Marrow-stem Kale has a lower glycemic index (32) than mandarin oranges (47).

Collards, raw and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +527%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +213.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +1587.2%
Contains more SeleniumSelenium +1200%
Contains less SodiumSodium -88.2%
~equal in Copper ~0.042mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +32.2%
Contains more Vitamin AVitamin A +638.2%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +706.3%
Contains more CholineCholine +127.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mandarin orange DV% diff.
Vitamin K 437.1µg 0µg 364%
Folate 129µg 16µg 28%
Manganese 0.658mg 0.039mg 27%
Vitamin A 251µg 34µg 24%
Calcium 232mg 37mg 20%
Vitamin E 2.26mg 0.2mg 14%
Vitamin C 35.3mg 26.7mg 10%
Fiber 4g 1.8g 9%
Vitamin B2 0.13mg 0.036mg 7%
Vitamin B6 0.165mg 0.078mg 7%
Magnesium 27mg 12mg 4%
Iron 0.47mg 0.15mg 4%
Protein 3.02g 0.81g 4%
Fructose 2.4g 3%
Carbs 5.42g 13.34g 3%
Vitamin B3 0.742mg 0.376mg 2%
Choline 23.2mg 10.2mg 2%
Selenium 1.3µg 0.1µg 2%
Vitamin B5 0.267mg 0.216mg 1%
Polyunsaturated fat 0.201g 0.065g 1%
Calories 32kcal 53kcal 1%
Sodium 17mg 2mg 1%
Zinc 0.21mg 0.07mg 1%
Potassium 213mg 166mg 1%
Phosphorus 25mg 20mg 1%
Fats 0.61g 0.31g 0%
Net carbs 1.42g 11.54g N/A
Sugar 0.46g 10.58g N/A
Copper 0.046mg 0.042mg 0%
Vitamin B1 0.054mg 0.058mg 0%
Saturated fat 0.055g 0.039g 0%
Monounsaturated fat 0.03g 0.06g 0%
Tryptophan 0.031mg 0.002mg 0%
Threonine 0.086mg 0.016mg 0%
Isoleucine 0.1mg 0.017mg 0%
Leucine 0.151mg 0.028mg 0%
Lysine 0.117mg 0.032mg 0%
Methionine 0.033mg 0.002mg 0%
Phenylalanine 0.087mg 0.018mg 0%
Valine 0.12mg 0.021mg 0%
Histidine 0.047mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +272.8%
Contains more FatsFats +96.8%
Contains more OtherOther +259.5%
Contains more CarbsCarbs +146.1%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +209.2%
Contains less Sat. FatSaturated fat -29.1%
Contains more Mono. FatMonounsaturated fat +100%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.