Marrow-stem Kale vs. Mustard Greens — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and mustard Greens
- Marrow-stem Kale has more folate, calcium, vitamin C, fiber, vitamin B2, and vitamin B6; however, mustard Greens is richer in vitamin K, vitamin A, and copper.
- Mustard Greens's daily need coverage for vitamin K is 130% more.
- Marrow-stem Kale contains 58 times more choline than mustard Greens. Marrow-stem Kale contains 23.2mg of choline, while mustard Greens contains 0.4mg.
The food varieties used in the comparison are Collards, raw and Mustard greens, cooked, boiled, drained, without salt.
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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 | +107.7% |
| Contains more CalciumCalcium | +96.6% |
| Contains more PotassiumPotassium | +31.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +116.7% |
| Contains more IronIron | +85.1% |
| Contains more CopperCopper | +217.4% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains less SodiumSodium | -47.1% |
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 | +39.5% |
| Contains more Vitamin EVitamin E | +27% |
| Contains more Vitamin B1Vitamin B1 | +31.7% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B3Vitamin B3 | +71.4% |
| Contains more Vitamin B5Vitamin B5 | +122.5% |
| Contains more Vitamin B6Vitamin B6 | +68.4% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +5700% |
| Contains more Vitamin AVitamin A | +146.2% |
| Contains more Vitamin KVitamin K | +35.6% |
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:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +29.8% |
| Contains more CarbsCarbs | +20.2% |
| Contains more OtherOther | +95.6% |
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +337% |
| Contains less Sat. FatSaturated fat | -78.2% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
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 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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 592.7µg | 130% |
| Vitamin A | 251µg | 618µg | 41% |
| Folate | 129µg | 9µg | 30% |
| Manganese | 0.658mg | 29% | |
| Vitamin C | 35.3mg | 25.3mg | 11% |
| Calcium | 232mg | 118mg | 11% |
| Copper | 0.046mg | 0.146mg | 11% |
| Fiber | 4g | 2g | 8% |
| Vitamin B6 | 0.165mg | 0.098mg | 5% |
| Vitamin B2 | 0.13mg | 0.063mg | 5% |
| Iron | 0.47mg | 0.87mg | 5% |
| Choline | 23.2mg | 0.4mg | 4% |
| Magnesium | 27mg | 13mg | 3% |
| Vitamin B5 | 0.267mg | 0.12mg | 3% |
| Vitamin E | 2.26mg | 1.78mg | 3% |
| Vitamin B3 | 0.742mg | 0.433mg | 2% |
| Potassium | 213mg | 162mg | 2% |
| Phosphorus | 25mg | 42mg | 2% |
| Polyunsaturated fat | 0.201g | 0.046g | 1% |
| Selenium | 1.3µg | 0.6µg | 1% |
| Protein | 3.02g | 2.56g | 1% |
| Vitamin B1 | 0.054mg | 0.041mg | 1% |
| Calories | 32kcal | 26kcal | 0% |
| Fats | 0.61g | 0.47g | 0% |
| Carbs | 5.42g | 4.51g | 0% |
| Net carbs | 1.42g | 2.51g | N/A |
| Sugar | 0.46g | 1.41g | N/A |
| Zinc | 0.21mg | 0.22mg | 0% |
| Sodium | 17mg | 9mg | 0% |
| Saturated fat | 0.055g | 0.012g | 0% |
| Monounsaturated fat | 0.03g | 0.11g | 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% |
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
120%
144%
Minerals Daily Need Coverage Score
25%
17%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.043g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.95g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.9)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.