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, folate, calcium, and vitamin A; 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
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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 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.
| 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% |
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:
2.86 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
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
0.01 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% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 | |
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%
84%
Minerals Daily Need Coverage Score
25%
25%
Comparison summary
Which food is richer in minerals?
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.045g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is cheaper?
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.