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  6. Marrow-stem Kale vs. Miso

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

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Summary of differences between marrow-stem Kale and miso

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and calcium, while miso has more copper, iron, zinc, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin K, 340% more than miso.
  • The amount of sodium in marrow-stem Kale is lower.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of miso is 61.

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

Infographic

Marrow-stem Kale vs Miso 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%
Miso
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +307%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +429.8%
Contains more CopperCopper +813%
Contains more ZincZinc +1119%
Contains more PhosphorusPhosphorus +536%
Contains more ManganeseManganese +30.5%
Contains more SeleniumSelenium +438.5%
~equal in Potassium ~210mg

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%
Miso
Miso
7
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin KVitamin K +1391.8%
Contains more FolateFolate +578.9%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +211.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Miso DV% diff.
Vitamin K 437.1µg 29.3µg 340%
Sodium 17mg 3728mg 161%
Copper 0.046mg 0.42mg 42%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 19µg 28%
Vitamin A 251µg 4µg 27%
Iron 0.47mg 2.49mg 25%
Zinc 0.21mg 2.56mg 21%
Protein 3.02g 12.79g 20%
Phosphorus 25mg 159mg 19%
Calcium 232mg 57mg 18%
Polyunsaturated fat 0.201g 2.884g 18%
Vitamin E 2.26mg 0.01mg 15%
Selenium 1.3µg 7µg 10%
Manganese 0.658mg 0.859mg 9%
Choline 23.2mg 72.2mg 9%
Calories 32kcal 198kcal 8%
Vitamin B2 0.13mg 0.233mg 8%
Fructose 6g 8%
Fats 0.61g 6.01g 8%
Carbs 5.42g 25.37g 7%
Fiber 4g 5.4g 6%
Magnesium 27mg 48mg 5%
Saturated fat 0.055g 1.025g 4%
Vitamin B1 0.054mg 0.098mg 4%
Monounsaturated fat 0.03g 1.118g 3%
Vitamin B6 0.165mg 0.199mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.267mg 0.337mg 1%
Vitamin B3 0.742mg 0.906mg 1%
Net carbs 1.42g 19.97g N/A
Potassium 213mg 210mg 0%
Sugar 0.46g 6.2g N/A
Tryptophan 0.031mg 0.155mg 0%
Threonine 0.086mg 0.479mg 0%
Isoleucine 0.1mg 0.508mg 0%
Leucine 0.151mg 0.82mg 0%
Lysine 0.117mg 0.478mg 0%
Methionine 0.033mg 0.129mg 0%
Phenylalanine 0.087mg 0.486mg 0%
Valine 0.12mg 0.547mg 0%
Histidine 0.047mg 0.243mg 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
Miso
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +108.3%
Contains more ProteinProtein +323.5%
Contains more FatsFats +885.2%
Contains more CarbsCarbs +368.1%
Contains more OtherOther +863.2%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +3626.7%
Contains more Poly. FatPolyunsaturated fat +1334.8%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.