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

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Important differences between Marrow-stem Kale and Scallion

  • Marrow-stem Kale has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Folate, Calcium, Vitamin E , Vitamin B6, and Fiber, however, Scallion is richer in Iron.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 192% more.
  • Marrow-stem Kale contains 5 times more Vitamin A RAE than Scallion. Marrow-stem Kale contains 251µg of Vitamin A RAE, while Scallion contains 50µg.

The food varieties used in the comparison are Collards, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Marrow-stem Kale vs Scallion infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +222.2%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +214.9%
Contains more CopperCopper +80.4%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +48%
~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% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +403.4%
Contains more Vitamin E Vitamin E +310.9%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +256%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +111.2%
Contains more FolateFolate +101.6%
Contains more CholineCholine +307%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +65%
Contains more FatsFats +221.1%
Contains more OtherOther +64.2%
Contains more CarbsCarbs +35.4%
~equal in Water ~89.83g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +171.6%
Contains less Sat. FatSaturated Fat -41.8%
~equal in Monounsaturated Fat ~0.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Scallion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Scallion Opinion
Calories 32kcal 32kcal
Protein 3.02g 1.83g Marrow-stem Kale
Fats 0.61g 0.19g Marrow-stem Kale
Vitamin C 35.3mg 18.8mg Marrow-stem Kale
Net carbs 1.42g 4.74g Scallion
Carbs 5.42g 7.34g Scallion
Magnesium 27mg 20mg Marrow-stem Kale
Calcium 232mg 72mg Marrow-stem Kale
Potassium 213mg 276mg Scallion
Iron 0.47mg 1.48mg Scallion
Sugar 0.46g 2.33g Marrow-stem Kale
Fiber 4g 2.6g Marrow-stem Kale
Copper 0.046mg 0.083mg Scallion
Zinc 0.21mg 0.39mg Scallion
Phosphorus 25mg 37mg Scallion
Sodium 17mg 16mg Scallion
Vitamin A 5019IU 997IU Marrow-stem Kale
Vitamin A RAE 251µg 50µg Marrow-stem Kale
Vitamin E 2.26mg 0.55mg Marrow-stem Kale
Manganese 0.658mg 0.16mg Marrow-stem Kale
Selenium 1.3µg 0.6µg Marrow-stem Kale
Vitamin B1 0.054mg 0.055mg Scallion
Vitamin B2 0.13mg 0.08mg Marrow-stem Kale
Vitamin B3 0.742mg 0.525mg Marrow-stem Kale
Vitamin B5 0.267mg 0.075mg Marrow-stem Kale
Vitamin B6 0.165mg 0.061mg Marrow-stem Kale
Vitamin K 437.1µg 207µg Marrow-stem Kale
Folate 129µg 64µg Marrow-stem Kale
Choline 23.2mg 5.7mg Marrow-stem Kale
Saturated Fat 0.055g 0.032g Scallion
Monounsaturated Fat 0.03g 0.027g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.074g Marrow-stem Kale
Tryptophan 0.031mg 0.02mg Marrow-stem Kale
Threonine 0.086mg 0.072mg Marrow-stem Kale
Isoleucine 0.1mg 0.077mg Marrow-stem Kale
Leucine 0.151mg 0.109mg Marrow-stem Kale
Lysine 0.117mg 0.091mg Marrow-stem Kale
Methionine 0.033mg 0.02mg Marrow-stem Kale
Phenylalanine 0.087mg 0.059mg Marrow-stem Kale
Valine 0.12mg 0.081mg Marrow-stem Kale
Histidine 0.047mg 0.032mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Scallion
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Marrow-stem Kale
59%
Scallion
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.87g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.