Marrow-stem Kale vs. Oats — In-Depth Nutrition Comparison
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How are marrow-stem Kale and oats different?
- Marrow-stem Kale is higher in vitamin A and vitamin C; however, oats are richer in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, and fiber.
- Daily need coverage for manganese for oats is 185% higher.
- Marrow-stem Kale has a lower glycemic index (32) than oats (59).
Collards, raw and Oats are the varieties used in this article.
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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 | +329.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +555.6% |
| Contains more PotassiumPotassium | +101.4% |
| Contains more IronIron | +904.3% |
| Contains more CopperCopper | +1260.9% |
| Contains more ZincZinc | +1790.5% |
| Contains more PhosphorusPhosphorus | +1992% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +647.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +38.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +130.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1313% |
| Contains more Vitamin B3Vitamin B3 | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +405.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Manganese | 0.658mg | 4.916mg | 185% |
| Phosphorus | 25mg | 523mg | 71% |
| Copper | 0.046mg | 0.626mg | 64% |
| Vitamin B1 | 0.054mg | 0.763mg | 59% |
| Iron | 0.47mg | 4.72mg | 53% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Magnesium | 27mg | 177mg | 36% |
| Zinc | 0.21mg | 3.97mg | 34% |
| Vitamin A | 251µg | 0µg | 28% |
| Protein | 3.02g | 16.89g | 28% |
| Fiber | 4g | 10.6g | 26% |
| Vitamin B5 | 0.267mg | 1.349mg | 22% |
| Carbs | 5.42g | 66.27g | 20% |
| Folate | 129µg | 56µg | 18% |
| Calories | 32kcal | 389kcal | 18% |
| Calcium | 232mg | 54mg | 18% |
| Polyunsaturated fat | 0.201g | 2.535g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Fats | 0.61g | 6.9g | 10% |
| Potassium | 213mg | 429mg | 6% |
| Saturated fat | 0.055g | 1.217g | 5% |
| Monounsaturated fat | 0.03g | 2.178g | 5% |
| Vitamin B6 | 0.165mg | 0.119mg | 4% |
| Choline | 23.2mg | 4% | |
| Selenium | 1.3µg | 2% | |
| Sodium | 17mg | 2mg | 1% |
| Vitamin B3 | 0.742mg | 0.961mg | 1% |
| Vitamin B2 | 0.13mg | 0.139mg | 1% |
| Net carbs | 1.42g | 55.67g | N/A |
| Sugar | 0.46g | N/A | |
| Tryptophan | 0.031mg | 0.234mg | 0% |
| Threonine | 0.086mg | 0.575mg | 0% |
| Isoleucine | 0.1mg | 0.694mg | 0% |
| Leucine | 0.151mg | 1.284mg | 0% |
| Lysine | 0.117mg | 0.701mg | 0% |
| Methionine | 0.033mg | 0.312mg | 0% |
| Phenylalanine | 0.087mg | 0.895mg | 0% |
| Valine | 0.12mg | 0.937mg | 0% |
| Histidine | 0.047mg | 0.405mg | 0% |
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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more WaterWater | +990.3% |
| Contains more ProteinProtein | +459.3% |
| Contains more FatsFats | +1031.1% |
| Contains more CarbsCarbs | +1122.7% |
| Contains more OtherOther | +29.3% |
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +7160% |
| Contains more Poly. FatPolyunsaturated fat | +1161.2% |
