Marrow-stem Kale vs. Orange juice — In-Depth Nutrition Comparison
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What are the differences between marrow-stem Kale and orange juice?
- Marrow-stem Kale is higher in vitamin K, vitamin A, manganese, folate, calcium, fiber, vitamin E, vitamin B6, and vitamin B2, yet orange juice is higher in vitamin C.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
- Marrow-stem Kale has 57 times more vitamin E than orange juice. While marrow-stem Kale has 2.26mg of vitamin E, orange juice has only 0.04mg.
- The glycemic index of marrow-stem Kale is lower.
We used Collards, raw and Orange juice, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +2009.1% |
| Contains more IronIron | +135% |
| Contains more ZincZinc | +320% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +4600% |
| Contains more SeleniumSelenium | +1200% |
| Contains less SodiumSodium | -94.1% |
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 AVitamin A | +2410% |
| Contains more Vitamin EVitamin E | +5550% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B5Vitamin B5 | +40.5% |
| Contains more Vitamin B6Vitamin B6 | +312.5% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +330% |
| Contains more CholineCholine | +274.2% |
| Contains more Vitamin CVitamin C | +41.6% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
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:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
| Contains more ProteinProtein | +331.4% |
| Contains more FatsFats | +205% |
| Contains more OtherOther | +232.5% |
| Contains more CarbsCarbs | +91.9% |
~equal in
Water
~88.3g
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
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Poly. FatPolyunsaturated fat | +402.5% |
| Contains less Sat. FatSaturated fat | -56.4% |
| Contains more Mono. FatMonounsaturated fat | +20% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 0.1µg | 364% |
| Manganese | 0.658mg | 0.014mg | 28% |
| Vitamin A | 251µg | 10µg | 27% |
| Folate | 129µg | 30µg | 25% |
| Calcium | 232mg | 11mg | 22% |
| Vitamin C | 35.3mg | 50mg | 16% |
| Vitamin E | 2.26mg | 0.04mg | 15% |
| Fiber | 4g | 0.2g | 15% |
| Vitamin B6 | 0.165mg | 0.04mg | 10% |
| Vitamin B2 | 0.13mg | 0.03mg | 8% |
| Protein | 3.02g | 0.7g | 5% |
| Magnesium | 27mg | 11mg | 4% |
| Vitamin B1 | 0.054mg | 0.09mg | 3% |
| Iron | 0.47mg | 0.2mg | 3% |
| Choline | 23.2mg | 6.2mg | 3% |
| Vitamin B5 | 0.267mg | 0.19mg | 2% |
| Vitamin B3 | 0.742mg | 0.4mg | 2% |
| Carbs | 5.42g | 10.4g | 2% |
| Selenium | 1.3µg | 0.1µg | 2% |
| Polyunsaturated fat | 0.201g | 0.04g | 1% |
| Calories | 32kcal | 45kcal | 1% |
| Sodium | 17mg | 1mg | 1% |
| Phosphorus | 25mg | 17mg | 1% |
| Fats | 0.61g | 0.2g | 1% |
| Zinc | 0.21mg | 0.05mg | 1% |
| Net carbs | 1.42g | 10.2g | N/A |
| Potassium | 213mg | 200mg | 0% |
| Sugar | 0.46g | 8.4g | N/A |
| Copper | 0.046mg | 0.044mg | 0% |
| Saturated fat | 0.055g | 0.024g | 0% |
| Monounsaturated fat | 0.03g | 0.036g | 0% |
| Tryptophan | 0.031mg | 0.002mg | 0% |
| Threonine | 0.086mg | 0.008mg | 0% |
| Isoleucine | 0.1mg | 0.008mg | 0% |
| Leucine | 0.151mg | 0.013mg | 0% |
| Lysine | 0.117mg | 0.009mg | 0% |
| Methionine | 0.033mg | 0.003mg | 0% |
| Phenylalanine | 0.087mg | 0.009mg | 0% |
| Valine | 0.12mg | 0.011mg | 0% |
| Histidine | 0.047mg | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
120%
20%
Minerals Daily Need Coverage Score
25%
6%
Comparison summary
Which food contains less Sodium?
Orange juice contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Orange juice is lower in Saturated fat (difference - 0.031g)
Which food is cheaper?
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 7.94g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)