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  6. Marrow-stem Kale vs. Matzo

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

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How are marrow-stem Kale and matzo different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E, while matzo is higher in selenium, iron, vitamin B1, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than matzo.

Collards, raw and Crackers, matzo, plain types were used in this article.

Infographic

Marrow-stem Kale vs Matzo 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%
Matzo
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +1684.6%
Contains more PotassiumPotassium +90.2%
Contains more IronIron +572.3%
Contains more CopperCopper +30.4%
Contains more ZincZinc +223.8%
Contains more PhosphorusPhosphorus +256%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +2738.5%
~equal in Magnesium ~25mg
~equal in Manganese ~0.65mg

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%
Matzo
Matzo
4
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +658.8%
Contains more CholineCholine +114.8%
Contains more Vitamin B1Vitamin B1 +616.7%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +65.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Matzo DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Selenium 1.3µg 36.9µg 65%
Vitamin C 35.3mg 0mg 39%
Iron 0.47mg 3.16mg 34%
Vitamin B1 0.054mg 0.387mg 28%
Vitamin A 251µg 0µg 28%
Folate 129µg 17µg 28%
Carbs 5.42g 83.7g 26%
Calcium 232mg 13mg 22%
Vitamin B3 0.742mg 3.892mg 20%
Calories 32kcal 395kcal 18%
Vitamin E 2.26mg 0.06mg 15%
Protein 3.02g 10g 14%
Vitamin B2 0.13mg 0.291mg 12%
Phosphorus 25mg 89mg 9%
Fiber 4g 3g 4%
Zinc 0.21mg 0.68mg 4%
Vitamin B5 0.267mg 0.443mg 4%
Vitamin B6 0.165mg 0.115mg 4%
Polyunsaturated fat 0.201g 0.603g 3%
Potassium 213mg 112mg 3%
Choline 23.2mg 10.8mg 2%
Copper 0.046mg 0.06mg 2%
Fats 0.61g 1.4g 1%
Sodium 17mg 0mg 1%
Saturated fat 0.055g 0.226g 1%
Net carbs 1.42g 80.7g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 0.29g N/A
Manganese 0.658mg 0.65mg 0%
Monounsaturated fat 0.03g 0.127g 0%
Tryptophan 0.031mg 0.116mg 0%
Threonine 0.086mg 0.267mg 0%
Isoleucine 0.1mg 0.371mg 0%
Leucine 0.151mg 0.692mg 0%
Lysine 0.117mg 0.193mg 0%
Methionine 0.033mg 0.176mg 0%
Phenylalanine 0.087mg 0.494mg 0%
Valine 0.12mg 0.42mg 0%
Histidine 0.047mg 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1984.2%
Contains more OtherOther +121.7%
Contains more ProteinProtein +231.1%
Contains more FatsFats +129.5%
Contains more CarbsCarbs +1444.3%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +323.3%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.