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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, 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 than Scallion. Marrow-stem Kale contains 251µg of Vitamin A, 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" 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 Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
Equal in Sodium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Calcium +222.2%
Contains more Magnesium +35%
Contains more Iron +214.9%
Contains more Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
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 C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
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 Vitamin K +111.2%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.055
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
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 Vitamin K +111.2%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.055

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 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

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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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.

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Scallion Opinion
Calories 32 32
Protein 3.02 1.83 Marrow-stem Kale
Fats 0.61 0.19 Marrow-stem Kale
Vitamin C 35.3 18.8 Marrow-stem Kale
Carbs 5.42 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.48 Scallion
Calcium 232 72 Marrow-stem Kale
Potassium 213 276 Scallion
Magnesium 27 20 Marrow-stem Kale
Sugar 0.46 2.33 Marrow-stem Kale
Fiber 4 2.6 Marrow-stem Kale
Copper 0.046 0.083 Scallion
Zinc 0.21 0.39 Scallion
Starch
Phosphorus 25 37 Scallion
Sodium 17 16 Scallion
Vitamin A 5019 997 Marrow-stem Kale
Vitamin E 2.26 0.55 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.055 Scallion
Vitamin B2 0.13 0.08 Marrow-stem Kale
Vitamin B3 0.742 0.525 Marrow-stem Kale
Vitamin B5 0.267 0.075 Marrow-stem Kale
Vitamin B6 0.165 0.061 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 207 Marrow-stem Kale
Folate 129 64 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.032 Scallion
Monounsaturated Fat 0.03 0.027 Marrow-stem Kale
Polyunsaturated fat 0.201 0.074 Marrow-stem Kale
Tryptophan 0.031 0.02 Marrow-stem Kale
Threonine 0.086 0.072 Marrow-stem Kale
Isoleucine 0.1 0.077 Marrow-stem Kale
Leucine 0.151 0.109 Marrow-stem Kale
Lysine 0.117 0.091 Marrow-stem Kale
Methionine 0.033 0.02 Marrow-stem Kale
Phenylalanine 0.087 0.059 Marrow-stem Kale
Valine 0.12 0.081 Marrow-stem Kale
Histidine 0.047 0.032 Marrow-stem Kale
Fructose

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.