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  6. Marrow-stem Kale vs. Melon

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

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The main differences between marrow-stem Kale and melon

  • Melon contains less vitamin K, vitamin A, folate, manganese, calcium, vitamin C, vitamin E, fiber, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Melon has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Melons, casaba, raw.

Infographic

Marrow-stem Kale vs Melon 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%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +17%
Contains more IronIron +38.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +1780%
Contains more SeleniumSelenium +225%
Contains more CopperCopper +30.4%
Contains less SodiumSodium -47.1%

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%
Melon
Melon
0
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +61.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +217.9%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Melon DV% diff.
Vitamin K 437.1µg 2.5µg 362%
Folate 129µg 8µg 30%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.035mg 27%
Calcium 232mg 11mg 22%
Vitamin C 35.3mg 21.8mg 15%
Vitamin E 2.26mg 0.05mg 15%
Fiber 4g 0.9g 12%
Vitamin B2 0.13mg 0.031mg 8%
Protein 3.02g 1.11g 4%
Magnesium 27mg 11mg 4%
Vitamin B5 0.267mg 0.084mg 4%
Phosphorus 25mg 5mg 3%
Vitamin B1 0.054mg 0.015mg 3%
Vitamin B3 0.742mg 0.232mg 3%
Choline 23.2mg 7.6mg 3%
Copper 0.046mg 0.06mg 2%
Iron 0.47mg 0.34mg 2%
Selenium 1.3µg 0.4µg 2%
Zinc 0.21mg 0.07mg 1%
Potassium 213mg 182mg 1%
Polyunsaturated fat 0.201g 0.039g 1%
Fats 0.61g 0.1g 1%
Calories 32kcal 28kcal 0%
Net carbs 1.42g 5.68g N/A
Carbs 5.42g 6.58g 0%
Sugar 0.46g 5.69g N/A
Sodium 17mg 9mg 0%
Vitamin B6 0.165mg 0.163mg 0%
Saturated fat 0.055g 0.025g 0%
Monounsaturated fat 0.03g 0.002g 0%
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
Melon
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +172.1%
Contains more FatsFats +510%
Contains more OtherOther +269.4%
Contains more CarbsCarbs +21.4%
~equal in Water ~91.85g

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
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +415.4%
Contains less Sat. FatSaturated fat -54.5%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.