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Marrow-stem Kale vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and mashed potato

  • The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B2 in marrow-stem Kale is higher than in mashed potato.
  • Marrow-stem Kale covers your daily vitamin K needs 359% more than mashed potato.
  • Marrow-stem Kale contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Fast foods, potato, mashed.

Infographic

Marrow-stem Kale vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1188.9%
Contains more IronIron +51.6%
Contains more CopperCopper +31.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +571.4%
Contains more SeleniumSelenium +62.5%
Contains more PotassiumPotassium +34.3%
Contains more PhosphorusPhosphorus +136%
~equal in Zinc ~0.22mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +483.7%
Contains more Vitamin EVitamin E +438.1%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +7308.5%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +73.1%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +83%
Contains more WaterWater +12.6%
Contains more FatsFats +362.3%
Contains more CarbsCarbs +170.3%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +567.7%

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 Mashed potato
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mashed potato DV% diff.
Vitamin K 437.1µg 5.9µg 359%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 9µg 30%
Manganese 0.658mg 0.098mg 24%
Vitamin A 251µg 43µg 23%
Calcium 232mg 18mg 21%
Sodium 17mg 306mg 13%
Vitamin E 2.26mg 0.42mg 12%
Fiber 4g 1.3g 11%
Vitamin B2 0.13mg 0.015mg 9%
Polyunsaturated fat 0.201g 1.342g 8%
Phosphorus 25mg 59mg 5%
Starch 12.1g 5%
Vitamin B5 0.267mg 5%
Vitamin B1 0.054mg 0.015mg 3%
Vitamin B6 0.165mg 0.12mg 3%
Vitamin B12 0µg 0.07µg 3%
Protein 3.02g 1.65g 3%
Calories 32kcal 89kcal 3%
Carbs 5.42g 14.65g 3%
Magnesium 27mg 15mg 3%
Fats 0.61g 2.82g 3%
Vitamin B3 0.742mg 1.08mg 2%
Iron 0.47mg 0.31mg 2%
Potassium 213mg 286mg 2%
Choline 23.2mg 13.4mg 2%
Saturated fat 0.055g 0.577g 2%
Monounsaturated fat 0.03g 0.72g 2%
Selenium 1.3µg 0.8µg 1%
Copper 0.046mg 0.035mg 1%
Net carbs 1.42g 13.35g N/A
Sugar 0.46g 0.5g N/A
Zinc 0.21mg 0.22mg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

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

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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
9%
Mashed potato
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
15%
Mashed potato

Comparison summary

Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.522g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.