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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 34kcal |
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| Protein | 3.02g | 2.24g |
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| Fats | 0.61g | 0.49g |
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| Vitamin C | 35.3mg |
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| Net carbs | 1.42g | 4.29g |
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| Carbs | 5.42g | 6.79g |
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| Vitamin D | 0IU | 18IU |
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| Magnesium | 27mg | 20mg |
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| Calcium | 232mg | 2mg |
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| Potassium | 213mg | 304mg |
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| Iron | 0.47mg | 0.41mg |
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| Sugar | 0.46g | 2.38g |
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| Fiber | 4g | 2.5g |
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| Copper | 0.046mg | 0.142mg |
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| Zinc | 0.21mg | 1.03mg |
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| Phosphorus | 25mg | 112mg |
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| Sodium | 17mg | 9mg |
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| Vitamin A | 5019IU |
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| Vitamin A | 251µg |
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| Vitamin E | 2.26mg |
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| Vitamin D | 0µg | 0.4µg |
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| Manganese | 0.658mg | 0.23mg |
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| Selenium | 1.3µg | 5.7µg |
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| Vitamin B1 | 0.054mg | 0.015mg |
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| Vitamin B2 | 0.13mg | 0.217mg |
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| Vitamin B3 | 0.742mg | 3.877mg |
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| Vitamin B5 | 0.267mg | 1.5mg |
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| Vitamin B6 | 0.165mg | 0.293mg |
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| Vitamin K | 437.1µg |
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| Folate | 129µg | 13µg |
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| Choline | 23.2mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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| Tryptophan | 0.031mg | 0.011mg |
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| Threonine | 0.086mg | 0.134mg |
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| Isoleucine | 0.1mg | 0.111mg |
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| Leucine | 0.151mg | 0.189mg |
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| Lysine | 0.117mg | 0.134mg |
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| Methionine | 0.033mg | 0.033mg | |
| Phenylalanine | 0.087mg | 0.111mg |
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| Valine | 0.12mg | 0.145mg |
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| Histidine | 0.047mg | 0.056mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
137%
24%
Minerals Daily Need Coverage Score
25%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Shiitake is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.92g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.8)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.