Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Mango

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

Compare

What are the differences between marrow-stem Kale and mango?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, manganese, calcium, folate, fiber, vitamin E, and vitamin B2, yet mango is higher in copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% more.
  • Marrow-stem Kale has 21 times more calcium than mango. While marrow-stem Kale has 232mg of calcium, mango has only 11mg.
  • The glycemic index of marrow-stem Kale is lower.

We used Collards, raw and Mangos, raw types in this article.

Infographic

Marrow-stem Kale vs Mango infographic
Infographic link

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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +193.8%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +944.4%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +141.3%
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%
Mango
Mango
0
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +364.8%
Contains more Vitamin EVitamin E +151.1%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +10307.1%
Contains more FolateFolate +200%
Contains more CholineCholine +205.3%
~equal in Vitamin C ~36.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mango DV% diff.
Vitamin K 437.1µg 4.2µg 361%
Manganese 0.658mg 0.063mg 26%
Vitamin A 251µg 54µg 22%
Folate 129µg 43µg 22%
Calcium 232mg 11mg 22%
Fiber 4g 1.6g 10%
Vitamin E 2.26mg 0.9mg 9%
Vitamin B2 0.13mg 0.038mg 7%
Copper 0.046mg 0.111mg 7%
Fructose 4.68g 6%
Magnesium 27mg 10mg 4%
Vitamin B6 0.165mg 0.119mg 4%
Iron 0.47mg 0.16mg 4%
Protein 3.02g 0.82g 4%
Choline 23.2mg 7.6mg 3%
Carbs 5.42g 14.98g 3%
Vitamin B1 0.054mg 0.028mg 2%
Phosphorus 25mg 14mg 2%
Sodium 17mg 1mg 1%
Potassium 213mg 168mg 1%
Polyunsaturated fat 0.201g 0.071g 1%
Vitamin C 35.3mg 36.4mg 1%
Calories 32kcal 60kcal 1%
Zinc 0.21mg 0.09mg 1%
Vitamin B5 0.267mg 0.197mg 1%
Selenium 1.3µg 0.6µg 1%
Fats 0.61g 0.38g 0%
Net carbs 1.42g 13.38g N/A
Sugar 0.46g 13.66g N/A
Vitamin B3 0.742mg 0.669mg 0%
Saturated fat 0.055g 0.092g 0%
Monounsaturated fat 0.03g 0.14g 0%
Tryptophan 0.031mg 0.013mg 0%
Threonine 0.086mg 0.031mg 0%
Isoleucine 0.1mg 0.029mg 0%
Leucine 0.151mg 0.05mg 0%
Lysine 0.117mg 0.066mg 0%
Methionine 0.033mg 0.008mg 0%
Phenylalanine 0.087mg 0.027mg 0%
Valine 0.12mg 0.042mg 0%
Histidine 0.047mg 0.019mg 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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +268.3%
Contains more FatsFats +60.5%
Contains more OtherOther +269.4%
Contains more CarbsCarbs +176.4%
~equal in Water ~83.46g

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -40.2%
Contains more Poly. FatPolyunsaturated fat +183.1%
Contains more Mono. FatMonounsaturated fat +366.7%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.