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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +222.2%
Contains more Magnesium +35%
Contains more Iron +214.9%
Contains more Phosphorus +48%
Contains more Potassium +29.6%
Contains more Zinc +85.7%
Contains more Copper +80.4%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Calcium +222.2%
Contains more Magnesium +35%
Contains more Iron +214.9%
Contains more Phosphorus +48%
Contains more Potassium +29.6%
Contains more Zinc +85.7%
Contains more Copper +80.4%
Equal in Sodium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin C +87.8%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Folate +101.6%
Contains more Vitamin K +111.2%
Equal in Vitamin B1 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin C +87.8%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Folate +101.6%
Contains more Vitamin K +111.2%
Equal in Vitamin B1 - 0.055

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 1.42g 4.74g Scallion
Protein 3.02g 1.83g Marrow-stem Kale
Fats 0.61g 0.19g Marrow-stem Kale
Carbs 5.42g 7.34g Scallion
Calories 32kcal 32kcal
Starch g g
Fructose g g
Sugar 0.46g 2.33g Marrow-stem Kale
Fiber 4g 2.6g Marrow-stem Kale
Calcium 232mg 72mg Marrow-stem Kale
Iron 0.47mg 1.48mg Scallion
Magnesium 27mg 20mg Marrow-stem Kale
Phosphorus 25mg 37mg Scallion
Potassium 213mg 276mg Scallion
Sodium 17mg 16mg Scallion
Zinc 0.21mg 0.39mg Scallion
Copper 0.046mg 0.083mg Scallion
Vitamin A 5019IU 997IU Marrow-stem Kale
Vitamin E 2.26mg 0.55mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 18.8mg 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
Folate 129µg 64µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 207µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
63
Scallion
Mineral Summary Score
20
Marrow-stem Kale
21
Scallion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
11%
Scallion
Carbohydrates
5%
Marrow-stem Kale
7%
Scallion
Fats
3%
Marrow-stem Kale
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.