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 | +∞% |
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% |
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% |
