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  6. Marrow-stem Kale vs. Mulberry

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

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Differences between marrow-stem Kale and mulberries

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, calcium, vitamin E, fiber, and vitamin B6; however, mulberries are richer in iron.
  • Marrow-stem Kale's daily need coverage for vitamin K is 358% higher.
  • Marrow-stem Kale has 201 times more vitamin A than mulberries. While marrow-stem Kale has 5019IU of vitamin A, mulberries have only 25IU.

The food types used in this comparison are Collards, raw and Mulberries, raw.

Infographic

Marrow-stem Kale vs Mulberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +494.9%
Contains more ZincZinc +75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +116.7%
Contains more IronIron +293.6%
Contains more CopperCopper +30.4%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -41.2%
~equal in Potassium ~194mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin KVitamin K +5503.8%
Contains more FolateFolate +2050%
Contains more CholineCholine +88.6%
~equal in Vitamin C ~36.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mulberry DV% diff.
Vitamin K 437.1µg 7.8µg 358%
Folate 129µg 6µg 31%
Manganese 0.658mg 29%
Vitamin A 251µg 1µg 28%
Calcium 232mg 39mg 19%
Iron 0.47mg 1.85mg 17%
Fiber 4g 1.7g 9%
Vitamin E 2.26mg 0.87mg 9%
Vitamin B6 0.165mg 0.05mg 9%
Vitamin B5 0.267mg 5%
Protein 3.02g 1.44g 3%
Magnesium 27mg 18mg 2%
Copper 0.046mg 0.06mg 2%
Vitamin B2 0.13mg 0.101mg 2%
Phosphorus 25mg 38mg 2%
Choline 23.2mg 12.3mg 2%
Vitamin B1 0.054mg 0.029mg 2%
Vitamin B3 0.742mg 0.62mg 1%
Calories 32kcal 43kcal 1%
Selenium 1.3µg 0.6µg 1%
Zinc 0.21mg 0.12mg 1%
Potassium 213mg 194mg 1%
Carbs 5.42g 9.8g 1%
Vitamin C 35.3mg 36.4mg 1%
Fats 0.61g 0.39g 0%
Net carbs 1.42g 8.1g N/A
Sugar 0.46g 8.1g N/A
Sodium 17mg 10mg 0%
Saturated fat 0.055g 0.027g 0%
Monounsaturated fat 0.03g 0.041g 0%
Polyunsaturated fat 0.201g 0.207g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +109.7%
Contains more FatsFats +56.4%
Contains more OtherOther +92.8%
Contains more CarbsCarbs +80.8%
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +36.7%
~equal in Polyunsaturated fat ~0.207g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.