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  6. Marrow-stem Kale vs. Nutmeg

Marrow-stem Kale vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and nutmeg?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C, yet nutmeg is richer in copper, manganese, fiber, magnesium, iron, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 49 times more vitamin A than nutmeg. Marrow-stem Kale has 5019IU of vitamin A, while nutmeg has 102IU.
  • Marrow-stem Kale contains less saturated fat.
  • Nutmeg has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Spices, nutmeg, ground types in this comparison.

Infographic

Marrow-stem Kale vs Nutmeg 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%
Nutmeg
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more CalciumCalcium +26.1%
Contains more MagnesiumMagnesium +577.8%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +546.8%
Contains more CopperCopper +2132.6%
Contains more ZincZinc +923.8%
Contains more PhosphorusPhosphorus +752%
Contains more ManganeseManganese +340.7%
Contains more SeleniumSelenium +23.1%
~equal in Sodium ~16mg

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%
Nutmeg
Nutmeg
2
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.7%
Contains more CholineCholine +163.6%
Contains more Vitamin B1Vitamin B1 +540.7%
Contains more Vitamin B3Vitamin B3 +75.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Nutmeg DV% diff.
Vitamin K 437.1µg 0µg 364%
Saturated fat 0.055g 25.94g 118%
Copper 0.046mg 1.027mg 109%
Manganese 0.658mg 2.9mg 97%
Fiber 4g 20.8g 67%
Fats 0.61g 36.31g 55%
Magnesium 27mg 183mg 37%
Vitamin C 35.3mg 3mg 36%
Iron 0.47mg 3.04mg 32%
Vitamin A 251µg 5µg 27%
Phosphorus 25mg 213mg 27%
Calories 32kcal 525kcal 25%
Vitamin B1 0.054mg 0.346mg 24%
Zinc 0.21mg 2.15mg 18%
Vitamin E 2.26mg 0mg 15%
Carbs 5.42g 49.29g 15%
Folate 129µg 76µg 13%
Monounsaturated fat 0.03g 3.22g 8%
Protein 3.02g 5.84g 6%
Vitamin B2 0.13mg 0.057mg 6%
Vitamin B5 0.267mg 5%
Calcium 232mg 184mg 5%
Potassium 213mg 350mg 4%
Choline 23.2mg 8.8mg 3%
Vitamin B3 0.742mg 1.299mg 3%
Selenium 1.3µg 1.6µg 1%
Polyunsaturated fat 0.201g 0.35g 1%
Net carbs 1.42g 28.49g N/A
Sugar 0.46g 2.99g N/A
Sodium 17mg 16mg 0%
Vitamin B6 0.165mg 0.16mg 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
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1338.5%
Contains more ProteinProtein +93.4%
Contains more FatsFats +5852.5%
Contains more CarbsCarbs +809.4%
Contains more OtherOther +75.2%

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +10633.3%
Contains more Poly. FatPolyunsaturated fat +74.1%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.