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  6. Marrow-stem Kale vs. Meatball

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

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Summary of differences between marrow-stem Kale and meatball

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium, while meatball has more vitamin B1, copper, vitamin B12, phosphorus, and iron.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than meatball.
  • The amount of sodium in marrow-stem Kale is lower.
  • Meatball has a lower glycemic index. The glycemic index of meatball is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Meatballs, meatless.

Infographic

Marrow-stem Kale vs Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +828%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +62.5%
Contains more IronIron +359.6%
Contains more CopperCopper +1434.8%
Contains more ZincZinc +757.1%
Contains more PhosphorusPhosphorus +1276%

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.4%
Contains more Vitamin B1Vitamin B1 +1637%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +236.9%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +281%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Meatball DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin B1 0.054mg 0.938mg 74%
Copper 0.046mg 0.706mg 73%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 25mg 344mg 46%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 21g 36%
Polyunsaturated fat 0.201g 4.666g 30%
Manganese 0.658mg 29%
Vitamin A 251µg 0µg 28%
Sodium 17mg 550mg 23%
Calcium 232mg 25mg 21%
Iron 0.47mg 2.16mg 21%
Zinc 0.21mg 1.8mg 14%
Folate 129µg 78µg 13%
Fats 0.61g 9g 13%
Choline 23.2mg 88.4mg 12%
Vitamin B3 0.742mg 2.5mg 11%
Calories 32kcal 197kcal 8%
Vitamin B2 0.13mg 0.213mg 6%
Saturated fat 0.055g 1.425g 6%
Monounsaturated fat 0.03g 2.188g 5%
Vitamin B5 0.267mg 0.5mg 5%
Vitamin E 2.26mg 1.73mg 4%
Vitamin B6 0.165mg 0.2mg 3%
Magnesium 27mg 18mg 2%
Fiber 4g 4.6g 2%
Selenium 1.3µg 0.8µg 1%
Carbs 5.42g 8g 1%
Potassium 213mg 180mg 1%
Net carbs 1.42g 3.4g N/A
Sugar 0.46g 1.25g 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%

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
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more WaterWater +54.5%
Contains more ProteinProtein +595.4%
Contains more FatsFats +1375.4%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +200.8%

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
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +7193.3%
Contains more Poly. FatPolyunsaturated fat +2221.4%

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.