Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between marrow-stem Kale and marmalade

  • Marmalade contains less vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, vitamin B6, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marmalade has 81 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while marmalade has 62IU.
  • Marmalade has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Marmalade, orange.

Infographic

Marrow-stem Kale vs Marmalade 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +510.5%
Contains more PotassiumPotassium +475.7%
Contains more IronIron +213.3%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +525%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +3190%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +95.7%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +635.4%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +980%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +1326.9%
Contains more Vitamin B5Vitamin B5 +1680%
Contains more Vitamin B6Vitamin B6 +768.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +673.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +906.7%
Contains more FatsFats +∞%
Contains more WaterWater +169.9%
Contains more OtherOther +565%
Contains more CarbsCarbs +1123.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Marmalade DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 4.8mg 34%
Folate 129µg 9µg 30%
Vitamin A 251µg 3µg 28%
Manganese 0.658mg 0.02mg 28%
Carbs 5.42g 66.3g 20%
Calcium 232mg 38mg 19%
Vitamin E 2.26mg 0.06mg 15%
Fiber 4g 0.7g 13%
Vitamin B6 0.165mg 0.019mg 11%
Calories 32kcal 246kcal 11%
Vitamin B2 0.13mg 0.025mg 8%
Magnesium 27mg 2mg 6%
Potassium 213mg 37mg 5%
Protein 3.02g 0.3g 5%
Copper 0.046mg 0.09mg 5%
Vitamin B5 0.267mg 0.015mg 5%
Vitamin B3 0.742mg 0.052mg 4%
Choline 23.2mg 3mg 4%
Vitamin B1 0.054mg 0.005mg 4%
Iron 0.47mg 0.15mg 4%
Phosphorus 25mg 4mg 3%
Zinc 0.21mg 0.04mg 2%
Sodium 17mg 56mg 2%
Selenium 1.3µg 0.6µg 1%
Fats 0.61g 0g 1%
Polyunsaturated fat 0.201g 0g 1%
Net carbs 1.42g 65.6g N/A
Sugar 0.46g 60g N/A
Saturated fat 0.055g 0g 0%
Monounsaturated fat 0.03g 0g 0%
Tryptophan 0.031mg 0.003mg 0%
Threonine 0.086mg 0.005mg 0%
Isoleucine 0.1mg 0.008mg 0%
Leucine 0.151mg 0.007mg 0%
Lysine 0.117mg 0.015mg 0%
Methionine 0.033mg 0.006mg 0%
Phenylalanine 0.087mg 0.01mg 0%
Valine 0.12mg 0.013mg 0%
Histidine 0.047mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
3%
Marmalade
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 59.54g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 11)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.7)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.055g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.