Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Onion

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

Compare

Summary of differences between marrow-stem Kale and onions

  • The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B2 in marrow-stem Kale is higher than in onions.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than onions.
  • Marrow-stem Kale contains 2510 times more vitamin A than onions. While marrow-stem Kale contains 5019IU of vitamin A, onions contain only 2IU.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Onions, raw.

Infographic

Marrow-stem Kale vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +908.7%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +123.8%
Contains more CopperCopper +17.9%
Contains more ZincZinc +23.5%
Contains more ManganeseManganese +410.1%
Contains more SeleniumSelenium +160%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -76.5%

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%
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +377%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +539.7%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +578.9%
Contains more CholineCholine +280.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Onion DV% diff.
Vitamin K 437.1µg 0.4µg 364%
Vitamin C 35.3mg 7.4mg 31%
Vitamin A 251µg 0µg 28%
Folate 129µg 19µg 28%
Manganese 0.658mg 0.129mg 23%
Calcium 232mg 23mg 21%
Vitamin E 2.26mg 0.02mg 15%
Fiber 4g 1.7g 9%
Vitamin B2 0.13mg 0.027mg 8%
Vitamin B3 0.742mg 0.116mg 4%
Magnesium 27mg 10mg 4%
Protein 3.02g 1.1g 4%
Iron 0.47mg 0.21mg 3%
Vitamin B5 0.267mg 0.123mg 3%
Vitamin B6 0.165mg 0.12mg 3%
Choline 23.2mg 6.1mg 3%
Potassium 213mg 146mg 2%
Fructose 1.29g 2%
Polyunsaturated fat 0.201g 0.017g 1%
Vitamin B1 0.054mg 0.046mg 1%
Selenium 1.3µg 0.5µg 1%
Carbs 5.42g 9.34g 1%
Sodium 17mg 4mg 1%
Fats 0.61g 0.1g 1%
Copper 0.046mg 0.039mg 1%
Phosphorus 25mg 29mg 1%
Calories 32kcal 40kcal 0%
Net carbs 1.42g 7.64g N/A
Sugar 0.46g 4.24g N/A
Zinc 0.21mg 0.17mg 0%
Saturated fat 0.055g 0.042g 0%
Monounsaturated fat 0.03g 0.013g 0%
Tryptophan 0.031mg 0.014mg 0%
Threonine 0.086mg 0.021mg 0%
Isoleucine 0.1mg 0.014mg 0%
Leucine 0.151mg 0.025mg 0%
Lysine 0.117mg 0.039mg 0%
Methionine 0.033mg 0.002mg 0%
Phenylalanine 0.087mg 0.025mg 0%
Valine 0.12mg 0.021mg 0%
Histidine 0.047mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +174.5%
Contains more FatsFats +510%
Contains more OtherOther +280%
Contains more CarbsCarbs +72.3%
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +1082.4%
Contains less Sat. FatSaturated fat -23.6%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.