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  6. Marrow-stem Kale vs. Mustard Greens

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 A, vitamin K, and copper.
  • Mustard Greens's daily need coverage for vitamin A is 147% 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.

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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
~equal in Zinc ~0.22mg

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mustard Greens 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%

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% 92%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
7% 65% 27%
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%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.