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  6. Marrow-stem Kale vs. Mustard Greens Raw

Marrow-stem Kale vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and mustard Greens Raw

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, and calcium; however, mustard Greens Raw 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 Raw. While marrow-stem Kale has 23.2mg of choline, mustard Greens Raw 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 Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +101.7%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +248.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +132%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +66.2%
Contains more Vitamin EVitamin E +12.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin KVitamin K +69.7%
Contains more FolateFolate +975%
Contains more CholineCholine +4540%
Contains more Vitamin CVitamin C +98.3%
Contains more Vitamin B1Vitamin B1 +48.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.8mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mustard Greens Raw DV% diff.
Vitamin K 437.1µg 257.5µg 150%
Vitamin C 35.3mg 70mg 39%
Manganese 0.658mg 29%
Folate 129µg 12µg 29%
Iron 0.47mg 1.64mg 15%
Copper 0.046mg 0.165mg 13%
Calcium 232mg 115mg 12%
Vitamin A 251µg 151µg 11%
Phosphorus 25mg 58mg 5%
Potassium 213mg 384mg 5%
Choline 23.2mg 0.5mg 4%
Fiber 4g 3.2g 3%
Vitamin E 2.26mg 2.01mg 2%
Vitamin B1 0.054mg 0.08mg 2%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin B6 0.165mg 0.18mg 1%
Vitamin B5 0.267mg 0.21mg 1%
Magnesium 27mg 32mg 1%
Polyunsaturated fat 0.201g 0.038g 1%
Selenium 1.3µg 0.9µg 1%
Calories 32kcal 27kcal 0%
Protein 3.02g 2.86g 0%
Fats 0.61g 0.42g 0%
Carbs 5.42g 4.67g 0%
Net carbs 1.42g 1.47g N/A
Sugar 0.46g 1.32g N/A
Zinc 0.21mg 0.25mg 0%
Sodium 17mg 20mg 0%
Vitamin B3 0.742mg 0.8mg 0%
Saturated fat 0.055g 0.01g 0%
Monounsaturated fat 0.03g 0.092g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +45.2%
Contains more CarbsCarbs +16.1%
~equal in Protein ~2.86g
~equal in Water ~90.7g
~equal in Other ~1.35g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +206.7%

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 Raw - 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.