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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.

Infographic

Marrow-stem Kale vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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%
~equal in Magnesium ~27mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
24% 30% 41% 4%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
66% 30% 3%
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.
Marrow-stem Kale Monterey Jack
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Monterey Jack 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?

ok
ok
is better in case of low diet
Marrow-stem Kale Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Marrow-stem Kale
26%
Monterey Jack
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
72%
Monterey Jack

Comparison summary

Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 19.011g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.