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  6. Marrow-stem Kale vs. True morels

Marrow-stem Kale vs. True morels — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and true morels

  • Marrow-stem Kale is higher in vitamin A, folate, and calcium; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and potassium.
  • True morels' daily need coverage for iron is 146% higher.

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

Infographic

Marrow-stem Kale vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +439.5%
Contains less SodiumSodium -19%
Contains more ManganeseManganese +12.1%
Contains more PotassiumPotassium +93%
Contains more IronIron +2491.5%
Contains more CopperCopper +1258.7%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +676%
Contains more SeleniumSelenium +69.2%

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +203.5%
Contains more Vitamin B5Vitamin B5 +64.8%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale True morels DV% diff.
Vitamin K 437.1µg 364%
Iron 0.47mg 12.18mg 146%
Copper 0.046mg 0.625mg 64%
Vitamin C 35.3mg 39%
Folate 129µg 9µg 30%
Vitamin A 251µg 0µg 28%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 25mg 194mg 24%
Calcium 232mg 43mg 19%
Zinc 0.21mg 2.03mg 17%
Vitamin E 2.26mg 15%
Vitamin B3 0.742mg 2.252mg 9%
Vitamin B2 0.13mg 0.205mg 6%
Potassium 213mg 411mg 6%
Fiber 4g 2.8g 5%
Choline 23.2mg 4%
Manganese 0.658mg 0.587mg 3%
Vitamin B5 0.267mg 0.44mg 3%
Vitamin B6 0.165mg 0.136mg 2%
Magnesium 27mg 19mg 2%
Polyunsaturated fat 0.201g 0.433g 2%
Selenium 1.3µg 2.2µg 2%
Vitamin B1 0.054mg 0.069mg 1%
Calories 32kcal 31kcal 0%
Protein 3.02g 3.12g 0%
Fats 0.61g 0.57g 0%
Carbs 5.42g 5.1g 0%
Net carbs 1.42g 2.3g N/A
Sugar 0.46g 0.6g N/A
Sodium 17mg 21mg 0%
Saturated fat 0.055g 0.065g 0%
Monounsaturated fat 0.03g 0.052g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more OtherOther +20.3%
~equal in Protein ~3.12g
~equal in Fats ~0.57g
~equal in Carbs ~5.1g
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +115.4%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.