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  6. Marrow-stem Kale vs. Olive

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

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The main differences between marrow-stem Kale and olive

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin B6; however, olive has more iron and copper.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in sodium.

Food types used in this article are Collards, raw and Olives, ripe, canned (small-extra large).

Infographic

Marrow-stem Kale vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +2562.5%
Contains more PhosphorusPhosphorus +733.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3190%
Contains more SeleniumSelenium +44.4%
Contains more IronIron +602.1%
Contains more CopperCopper +445.7%
~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%
Olive
Olive
0
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +3822.2%
Contains more Vitamin AVitamin A +1155%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1905.4%
Contains more Vitamin B5Vitamin B5 +1680%
Contains more Vitamin B6Vitamin B6 +1733.3%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +125.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Olive DV% diff.
Vitamin K 437.1µg 1.4µg 363%
Vitamin C 35.3mg 0.9mg 38%
Iron 0.47mg 3.3mg 35%
Folate 129µg 0µg 32%
Sodium 17mg 735mg 31%
Manganese 0.658mg 0.02mg 28%
Vitamin A 251µg 20µg 26%
Copper 0.046mg 0.251mg 23%
Monounsaturated fat 0.03g 7.888g 20%
Fats 0.61g 10.68g 15%
Calcium 232mg 88mg 14%
Vitamin B6 0.165mg 0.009mg 12%
Vitamin B2 0.13mg 0mg 10%
Saturated fat 0.055g 1.415g 6%
Potassium 213mg 8mg 6%
Magnesium 27mg 4mg 5%
Polyunsaturated fat 0.201g 0.911g 5%
Vitamin B5 0.267mg 0.015mg 5%
Calories 32kcal 115kcal 4%
Vitamin B3 0.742mg 0.037mg 4%
Vitamin B1 0.054mg 0.003mg 4%
Protein 3.02g 0.84g 4%
Vitamin E 2.26mg 1.65mg 4%
Phosphorus 25mg 3mg 3%
Fiber 4g 3.2g 3%
Choline 23.2mg 10.3mg 2%
Selenium 1.3µg 0.9µg 1%
Carbs 5.42g 6.26g 0%
Net carbs 1.42g 3.06g N/A
Sugar 0.46g 0g N/A
Zinc 0.21mg 0.22mg 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0.026mg 0%
Isoleucine 0.1mg 0.031mg 0%
Leucine 0.151mg 0.05mg 0%
Lysine 0.117mg 0.032mg 0%
Methionine 0.033mg 0.012mg 0%
Phenylalanine 0.087mg 0.029mg 0%
Valine 0.12mg 0.038mg 0%
Histidine 0.047mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +259.5%
Contains more WaterWater +12%
Contains more FatsFats +1650.8%
Contains more CarbsCarbs +15.5%
Contains more OtherOther +67.7%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +26193.3%
Contains more Poly. FatPolyunsaturated fat +353.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.