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Marrow-stem Kale vs Mustard Greens - In-Depth Nutrition Comparison

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Differences between Marrow-stem Kale and Mustard Greens

  • Marrow-stem Kale is higher in Vitamin K, Folate, Calcium, and Vitamin A RAE, however Mustard Greens are richer in Vitamin C, Iron, Copper, and Potassium.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 150% higher.
  • Marrow-stem Kale has 46 times more Choline than Mustard Greens. While Marrow-stem Kale has 23.2mg of Choline, Mustard Greens have only 0.5mg.

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

Infographic

Marrow-stem Kale vs Mustard Greens 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +101.7%
Contains less Sodium -15%
Contains more Iron +248.9%
Contains more Magnesium +18.5%
Contains more Phosphorus +132%
Contains more Potassium +80.3%
Contains more Zinc +19%
Contains more Copper +258.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +101.7%
Contains less Sodium -15%
Contains more Iron +248.9%
Contains more Magnesium +18.5%
Contains more Phosphorus +132%
Contains more Potassium +80.3%
Contains more Zinc +19%
Contains more Copper +258.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +66%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +27.1%
Contains more Folate +975%
Contains more Vitamin K +69.7%
Contains more Vitamin C +98.3%
Contains more Vitamin B1 +48.1%
Equal in Vitamin B3 - 0.8
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +66%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +27.1%
Contains more Folate +975%
Contains more Vitamin K +69.7%
Contains more Vitamin C +98.3%
Contains more Vitamin B1 +48.1%
Equal in Vitamin B3 - 0.8
Equal in Vitamin B6 - 0.18

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Mustard Greens
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mustard Greens Opinion
Net carbs 1.42g 1.47g Mustard Greens
Protein 3.02g 2.86g Marrow-stem Kale
Fats 0.61g 0.42g Marrow-stem Kale
Carbs 5.42g 4.67g Marrow-stem Kale
Calories 32kcal 27kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.46g 1.32g Marrow-stem Kale
Fiber 4g 3.2g Marrow-stem Kale
Calcium 232mg 115mg Marrow-stem Kale
Iron 0.47mg 1.64mg Mustard Greens
Magnesium 27mg 32mg Mustard Greens
Phosphorus 25mg 58mg Mustard Greens
Potassium 213mg 384mg Mustard Greens
Sodium 17mg 20mg Marrow-stem Kale
Zinc 0.21mg 0.25mg Mustard Greens
Copper 0.046mg 0.165mg Mustard Greens
Vitamin A 5019IU 3024IU Marrow-stem Kale
Vitamin E 2.26mg 2.01mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 70mg Mustard Greens
Vitamin B1 0.054mg 0.08mg Mustard Greens
Vitamin B2 0.13mg 0.11mg Marrow-stem Kale
Vitamin B3 0.742mg 0.8mg Mustard Greens
Vitamin B5 0.267mg 0.21mg Marrow-stem Kale
Vitamin B6 0.165mg 0.18mg Mustard Greens
Folate 129µg 12µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 257.5µg Marrow-stem Kale
Tryptophan 0.031mg mg Marrow-stem Kale
Threonine 0.086mg mg Marrow-stem Kale
Isoleucine 0.1mg mg Marrow-stem Kale
Leucine 0.151mg mg Marrow-stem Kale
Lysine 0.117mg mg Marrow-stem Kale
Methionine 0.033mg mg Marrow-stem Kale
Phenylalanine 0.087mg mg Marrow-stem Kale
Valine 0.12mg mg Marrow-stem Kale
Histidine 0.047mg mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.01g Mustard Greens
Monounsaturated Fat 0.03g 0.092g Mustard Greens
Polyunsaturated fat 0.201g 0.038g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
102
Mustard Greens
Mineral Summary Score
20
Marrow-stem Kale
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
17%
Mustard Greens
Carbohydrates
5%
Marrow-stem Kale
5%
Mustard Greens
Fats
3%
Marrow-stem Kale
2%
Mustard Greens

Comparison summary

Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.