Marrow-stem Kale vs. Shiitake — In-Depth Nutrition Comparison
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How are marrow-stem Kale and shiitake different?
- Marrow-stem Kale is higher in folate, calcium, and manganese; however, shiitake is richer in vitamin B5, vitamin B3, phosphorus, copper, vitamin B6, selenium, and zinc.
- Daily need coverage for folate for marrow-stem Kale is 29% higher.
- Marrow-stem Kale contains 116 times more calcium than shiitake. While marrow-stem Kale contains 232mg of calcium, shiitake contains only 2mg.
Collards, raw and Mushrooms, shiitake, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +11500% |
| Contains more IronIron | +14.6% |
| Contains more ManganeseManganese | +186.1% |
| Contains more PotassiumPotassium | +42.7% |
| Contains more CopperCopper | +208.7% |
| Contains more ZincZinc | +390.5% |
| Contains more PhosphorusPhosphorus | +348% |
| Contains less SodiumSodium | -47.1% |
| Contains more SeleniumSelenium | +338.5% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +892.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +66.9% |
| Contains more Vitamin B3Vitamin B3 | +422.5% |
| Contains more Vitamin B5Vitamin B5 | +461.8% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 39% | |
| Folate | 129µg | 13µg | 29% |
| Vitamin A | 251µg | 28% | |
| Vitamin B5 | 0.267mg | 1.5mg | 25% |
| Calcium | 232mg | 2mg | 23% |
| Vitamin B3 | 0.742mg | 3.877mg | 20% |
| Manganese | 0.658mg | 0.23mg | 19% |
| Vitamin E | 2.26mg | 15% | |
| Phosphorus | 25mg | 112mg | 12% |
| Copper | 0.046mg | 0.142mg | 11% |
| Vitamin B6 | 0.165mg | 0.293mg | 10% |
| Selenium | 1.3µg | 5.7µg | 8% |
| Vitamin B2 | 0.13mg | 0.217mg | 7% |
| Zinc | 0.21mg | 1.03mg | 7% |
| Fiber | 4g | 2.5g | 6% |
| Choline | 23.2mg | 4% | |
| Potassium | 213mg | 304mg | 3% |
| Vitamin B1 | 0.054mg | 0.015mg | 3% |
| Magnesium | 27mg | 20mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Protein | 3.02g | 2.24g | 2% |
| Iron | 0.47mg | 0.41mg | 1% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 32kcal | 34kcal | 0% |
| Fats | 0.61g | 0.49g | 0% |
| Carbs | 5.42g | 6.79g | 0% |
| Net carbs | 1.42g | 4.29g | N/A |
| Sugar | 0.46g | 2.38g | N/A |
| Sodium | 17mg | 9mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0.011mg | 0% |
| Threonine | 0.086mg | 0.134mg | 0% |
| Isoleucine | 0.1mg | 0.111mg | 0% |
| Leucine | 0.151mg | 0.189mg | 0% |
| Lysine | 0.117mg | 0.134mg | 0% |
| Methionine | 0.033mg | 0.033mg | 0% |
| Phenylalanine | 0.087mg | 0.111mg | 0% |
| Valine | 0.12mg | 0.145mg | 0% |
| Histidine | 0.047mg | 0.056mg | 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:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +34.8% |
| Contains more FatsFats | +24.5% |
| Contains more OtherOther | +79.7% |
| Contains more CarbsCarbs | +25.3% |
~equal in
Water
~89.74g
