Marrow-stem Kale vs. Omelette — In-Depth Nutrition Comparison
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Differences between marrow-stem Kale and omelette
- Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, manganese, and folate; however, omelette is richer in selenium, choline, vitamin B12, and vitamin B5.
- Marrow-stem Kale's daily need coverage for vitamin K is 361% higher.
- Omelette has a lower glycemic index (0) than marrow-stem Kale (32).
The food types used in this comparison are Collards, raw and Egg, whole, cooked, omelet.
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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 MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +383.3% |
| Contains more PotassiumPotassium | +82.1% |
| Contains less SodiumSodium | -89% |
| Contains more ManganeseManganese | +2641.7% |
| Contains more IronIron | +214.9% |
| Contains more CopperCopper | +37% |
| Contains more ZincZinc | +419% |
| Contains more PhosphorusPhosphorus | +568% |
| Contains more SeleniumSelenium | +1884.6% |
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 | +45.9% |
| Contains more Vitamin EVitamin E | +75.2% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +1059.4% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more Vitamin KVitamin K | +9613.3% |
| Contains more FolateFolate | +230.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +196.9% |
| Contains more Vitamin B5Vitamin B5 | +382.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +967.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 4.5µg | 361% |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 1.3µg | 25.8µg | 45% |
| Choline | 23.2mg | 247.6mg | 41% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Manganese | 0.658mg | 0.024mg | 28% |
| Folate | 129µg | 39µg | 23% |
| Vitamin B5 | 0.267mg | 1.289mg | 20% |
| Phosphorus | 25mg | 167mg | 20% |
| Vitamin B2 | 0.13mg | 0.386mg | 20% |
| Calcium | 232mg | 48mg | 18% |
| Polyunsaturated fat | 0.201g | 2.712g | 17% |
| Fats | 0.61g | 11.66g | 17% |
| Fiber | 4g | 0g | 16% |
| Protein | 3.02g | 10.57g | 15% |
| Saturated fat | 0.055g | 3.319g | 15% |
| Iron | 0.47mg | 1.48mg | 13% |
| Monounsaturated fat | 0.03g | 4.843g | 12% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin A | 251µg | 172µg | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Zinc | 0.21mg | 1.09mg | 8% |
| Calories | 32kcal | 154kcal | 6% |
| Vitamin E | 2.26mg | 1.29mg | 6% |
| Sodium | 17mg | 155mg | 6% |
| Vitamin B3 | 0.742mg | 0.064mg | 4% |
| Magnesium | 27mg | 11mg | 4% |
| Potassium | 213mg | 117mg | 3% |
| Vitamin B1 | 0.054mg | 0.034mg | 2% |
| Vitamin B6 | 0.165mg | 0.143mg | 2% |
| Copper | 0.046mg | 0.063mg | 2% |
| Carbs | 5.42g | 0.64g | 2% |
| Net carbs | 1.42g | 0.64g | N/A |
| Sugar | 0.46g | 0.31g | N/A |
| Trans fat | 0g | 0.709g | N/A |
| Tryptophan | 0.031mg | 0.14mg | 0% |
| Threonine | 0.086mg | 0.467mg | 0% |
| Isoleucine | 0.1mg | 0.565mg | 0% |
| Leucine | 0.151mg | 0.913mg | 0% |
| Lysine | 0.117mg | 0.767mg | 0% |
| Methionine | 0.033mg | 0.319mg | 0% |
| Phenylalanine | 0.087mg | 0.572mg | 0% |
| Valine | 0.12mg | 0.722mg | 0% |
| Histidine | 0.047mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
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:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more CarbsCarbs | +746.9% |
| Contains more WaterWater | +17.7% |
| Contains more OtherOther | +33% |
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +1811.5% |
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
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +16043.3% |
| Contains more Poly. FatPolyunsaturated fat | +1249.3% |
