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  6. Marrow-stem Kale vs. Orange

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

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Differences between marrow-stem Kale and oranges

  • Marrow-stem Kale is higher in vitamin K, vitamin A, manganese, folate, calcium, vitamin E, vitamin B6, vitamin B2, and fiber; however, oranges are richer in vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 26 times more manganese than oranges. While marrow-stem Kale has 0.658mg of manganese, oranges have only 0.025mg.
  • Marrow-stem Kale has a lower glycemic index (32) than oranges (45).

The food types used in this comparison are Collards, raw and Oranges, raw, all commercial varieties.

Infographic

Marrow-stem Kale vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +370%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +78.6%
Contains more ManganeseManganese +2532%
Contains more SeleniumSelenium +160%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg

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%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +330%
Contains more CholineCholine +176.2%
Contains more Vitamin CVitamin C +50.7%
Contains more Vitamin B1Vitamin B1 +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Orange DV% diff.
Vitamin K 437.1µg 0µg 364%
Manganese 0.658mg 0.025mg 28%
Vitamin A 251µg 11µg 27%
Folate 129µg 30µg 25%
Vitamin C 35.3mg 53.2mg 20%
Calcium 232mg 40mg 19%
Vitamin E 2.26mg 0.18mg 14%
Vitamin B6 0.165mg 0.06mg 8%
Vitamin B2 0.13mg 0.04mg 7%
Fiber 4g 2.4g 6%
Iron 0.47mg 0.1mg 5%
Protein 3.02g 0.94g 4%
Magnesium 27mg 10mg 4%
Vitamin B3 0.742mg 0.282mg 3%
Choline 23.2mg 8.4mg 3%
Vitamin B1 0.054mg 0.087mg 3%
Phosphorus 25mg 14mg 2%
Carbs 5.42g 11.75g 2%
Polyunsaturated fat 0.201g 0.025g 1%
Calories 32kcal 47kcal 1%
Selenium 1.3µg 0.5µg 1%
Potassium 213mg 181mg 1%
Sodium 17mg 0mg 1%
Fats 0.61g 0.12g 1%
Zinc 0.21mg 0.07mg 1%
Net carbs 1.42g 9.35g N/A
Sugar 0.46g 9.35g N/A
Copper 0.046mg 0.045mg 0%
Vitamin B5 0.267mg 0.25mg 0%
Saturated fat 0.055g 0.015g 0%
Monounsaturated fat 0.03g 0.023g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.015mg 0%
Isoleucine 0.1mg 0.025mg 0%
Leucine 0.151mg 0.023mg 0%
Lysine 0.117mg 0.047mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.087mg 0.031mg 0%
Valine 0.12mg 0.04mg 0%
Histidine 0.047mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +221.3%
Contains more FatsFats +408.3%
Contains more OtherOther +202.3%
Contains more CarbsCarbs +116.8%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +30.4%
Contains more Poly. FatPolyunsaturated fat +704%
Contains less Sat. FatSaturated fat -72.7%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.