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  6. Marrow-stem Kale vs. Pork Meat

Marrow-stem Kale vs. Pork Meat — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and pork Meat

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese; however, pork Meat is richer in vitamin B1, selenium, vitamin B6, vitamin B3, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of pork Meat is 0.

The food varieties used in the comparison are Collards, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Marrow-stem Kale vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +3766.7%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +4961.5%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +144.7%
Contains more CopperCopper +141.3%
Contains more ZincZinc +1052.4%
Contains more PhosphorusPhosphorus +968%
Contains more SeleniumSelenium +2838.5%
~equal in Magnesium ~29mg

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1659.3%
Contains more Vitamin B2Vitamin B2 +197.7%
Contains more Vitamin B3Vitamin B3 +901.6%
Contains more Vitamin B5Vitamin B5 +279%
Contains more Vitamin B6Vitamin B6 +347.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +283.2%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pork Meat DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin B1 0.054mg 0.95mg 75%
Selenium 1.3µg 38.2µg 67%
Protein 3.02g 26.17g 46%
Vitamin B6 0.165mg 0.739mg 44%
Vitamin B3 0.742mg 7.432mg 42%
Vitamin C 35.3mg 0mg 39%
Phosphorus 25mg 267mg 35%
Folate 129µg 0µg 32%
Manganese 0.658mg 0.013mg 28%
Vitamin A 251µg 0µg 28%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Calcium 232mg 6mg 23%
Vitamin B2 0.13mg 0.387mg 20%
Zinc 0.21mg 2.42mg 20%
Fiber 4g 0g 16%
Vitamin B5 0.267mg 1.012mg 15%
Vitamin E 2.26mg 0.08mg 15%
Choline 23.2mg 88.9mg 12%
Iron 0.47mg 1.15mg 9%
Copper 0.046mg 0.111mg 7%
Calories 32kcal 143kcal 6%
Potassium 213mg 421mg 6%
Saturated fat 0.055g 1.198g 5%
Fats 0.61g 3.51g 4%
Monounsaturated fat 0.03g 1.334g 3%
Polyunsaturated fat 0.201g 0.506g 2%
Sodium 17mg 57mg 2%
Carbs 5.42g 0g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 1.42g 0g N/A
Magnesium 27mg 29mg 0%
Sugar 0.46g 0g N/A
Trans fat 0g 0.033g N/A
Tryptophan 0.031mg 0.275mg 0%
Threonine 0.086mg 1.175mg 0%
Isoleucine 0.1mg 1.288mg 0%
Leucine 0.151mg 2.229mg 0%
Lysine 0.117mg 2.427mg 0%
Methionine 0.033mg 0.721mg 0%
Phenylalanine 0.087mg 1.1mg 0%
Valine 0.12mg 1.367mg 0%
Histidine 0.047mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29%
Contains more OtherOther +52.9%
Contains more ProteinProtein +766.6%
Contains more FatsFats +475.4%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +4346.7%
Contains more Poly. FatPolyunsaturated fat +151.7%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.