Marrow-stem Kale vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the main differences between marrow-stem Kale and monterey Jack?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, and folate, yet monterey Jack is richer in phosphorus, calcium, and vitamin B12.
- Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
- Marrow-stem Kale contains less saturated fat.
We used Collards, raw and Cheese, monterey types in this comparison.
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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.
| Contains more PotassiumPotassium | +163% |
| Contains more CopperCopper | +43.8% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +5881.8% |
| Contains more CalciumCalcium | +221.6% |
| Contains more IronIron | +53.2% |
| Contains more ZincZinc | +1328.6% |
| Contains more PhosphorusPhosphorus | +1676% |
| Contains more SeleniumSelenium | +1015.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +26.8% |
| Contains more Vitamin EVitamin E | +769.2% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B3Vitamin B3 | +697.8% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more Vitamin KVitamin K | +17384% |
| Contains more FolateFolate | +616.7% |
| Contains more CholineCholine | +50.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +697.1% |
| Contains more WaterWater | +118.5% |
| Contains more ProteinProtein | +710.6% |
| Contains more FatsFats | +4863.9% |
| Contains more OtherOther | +166.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +29070% |
| Contains more Poly. FatPolyunsaturated fat | +347.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 2.5µg | 362% |
| Saturated fat | 0.055g | 19.066g | 86% |
| Phosphorus | 25mg | 444mg | 60% |
| Calcium | 232mg | 746mg | 51% |
| Fats | 0.61g | 30.28g | 46% |
| Protein | 3.02g | 24.48g | 43% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Folate | 129µg | 18µg | 28% |
| Manganese | 0.658mg | 0.011mg | 28% |
| Sodium | 17mg | 600mg | 25% |
| Zinc | 0.21mg | 3mg | 25% |
| Selenium | 1.3µg | 14.5µg | 24% |
| Monounsaturated fat | 0.03g | 8.751g | 22% |
| Vitamin B2 | 0.13mg | 0.39mg | 20% |
| Calories | 32kcal | 373kcal | 17% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 0.26mg | 13% |
| Vitamin B6 | 0.165mg | 0.079mg | 7% |
| Vitamin A | 251µg | 198µg | 6% |
| Polyunsaturated fat | 0.201g | 0.899g | 5% |
| Vitamin B3 | 0.742mg | 0.093mg | 4% |
| Potassium | 213mg | 81mg | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B1 | 0.054mg | 0.015mg | 3% |
| Iron | 0.47mg | 0.72mg | 3% |
| Carbs | 5.42g | 0.68g | 2% |
| Copper | 0.046mg | 0.032mg | 2% |
| Choline | 23.2mg | 15.4mg | 1% |
| Vitamin B5 | 0.267mg | 0.21mg | 1% |
| Net carbs | 1.42g | 0.68g | N/A |
| Magnesium | 27mg | 27mg | 0% |
| Sugar | 0.46g | 0.5g | N/A |
| Tryptophan | 0.031mg | 0.315mg | 0% |
| Threonine | 0.086mg | 0.871mg | 0% |
| Isoleucine | 0.1mg | 1.519mg | 0% |
| Leucine | 0.151mg | 2.344mg | 0% |
| Lysine | 0.117mg | 2.037mg | 0% |
| Methionine | 0.033mg | 0.641mg | 0% |
| Phenylalanine | 0.087mg | 1.289mg | 0% |
| Valine | 0.12mg | 1.635mg | 0% |
| Histidine | 0.047mg | 0.859mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
26%
Minerals Daily Need Coverage Score
25%
72%
Comparison summary
Which food is richer in minerals?
Monterey Jack is relatively richer in minerals
Which food is lower in glycemic index?
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 19.011g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins