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
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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 | +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% |
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 | +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% |
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:
0.94 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
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
0.015 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% |
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 | 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% |
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%
21%
Minerals Daily Need Coverage Score
25%
7%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 8.89g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 13)
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)