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

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A recap on differences between marrow-stem Kale and molasses

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate; however, molasses are higher in iron, magnesium, copper, vitamin B6, manganese, and potassium.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than molasses.

Food varieties used in this article are Collards, raw and Molasses.

Infographic

Marrow-stem Kale vs Molasses infographic
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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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more CalciumCalcium +13.2%
Contains less SodiumSodium -54.1%
Contains more MagnesiumMagnesium +796.3%
Contains more PotassiumPotassium +587.3%
Contains more IronIron +904.3%
Contains more CopperCopper +958.7%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +132.5%
Contains more SeleniumSelenium +1269.2%

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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +74.4%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B5Vitamin B5 +201.1%
Contains more Vitamin B6Vitamin B6 +306.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Molasses DV% diff.
Vitamin K 437.1µg 0µg 364%
Iron 0.47mg 4.72mg 53%
Magnesium 27mg 242mg 51%
Copper 0.046mg 0.487mg 49%
Vitamin C 35.3mg 0mg 39%
Vitamin B6 0.165mg 0.67mg 39%
Manganese 0.658mg 1.53mg 38%
Potassium 213mg 1464mg 37%
Folate 129µg 0µg 32%
Selenium 1.3µg 17.8µg 30%
Vitamin A 251µg 0µg 28%
Carbs 5.42g 74.73g 23%
Fructose 12.79g 16%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0mg 15%
Calories 32kcal 290kcal 13%
Vitamin B5 0.267mg 0.804mg 11%
Vitamin B2 0.13mg 0.002mg 10%
Protein 3.02g 0g 6%
Calcium 232mg 205mg 3%
Choline 23.2mg 13.3mg 2%
Sodium 17mg 37mg 1%
Fats 0.61g 0.1g 1%
Polyunsaturated fat 0.201g 0.05g 1%
Phosphorus 25mg 31mg 1%
Vitamin B1 0.054mg 0.041mg 1%
Vitamin B3 0.742mg 0.93mg 1%
Zinc 0.21mg 0.29mg 1%
Net carbs 1.42g 74.73g N/A
Sugar 0.46g 74.72g N/A
Saturated fat 0.055g 0.018g 0%
Monounsaturated fat 0.03g 0.032g 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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +510%
Contains more WaterWater +309.8%
Contains more CarbsCarbs +1278.8%
Contains more OtherOther +148.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +302%
Contains less Sat. FatSaturated fat -67.3%
~equal in Monounsaturated fat ~0.032g

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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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.