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  6. Marrow-stem Kale vs. Ostrich

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

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What are the differences between marrow-stem Kale and ostrich?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, and folate, yet ostrich is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • The glycemic index of ostrich is lower.

We used Collards, raw and Ostrich, tip trimmed, cooked types in this article.

Infographic

Marrow-stem Kale vs Ostrich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +3766.7%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +3363.2%
Contains more PotassiumPotassium +70%
Contains more IronIron +493.6%
Contains more CopperCopper +230.4%
Contains more ZincZinc +2209.5%
Contains more PhosphorusPhosphorus +904%
Contains more SeleniumSelenium +2784.6%
~equal in Magnesium ~25mg

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%
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +760%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +329.6%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +862.7%
Contains more Vitamin B5Vitamin B5 +393.6%
Contains more Vitamin B6Vitamin B6 +230.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Ostrich DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 6.25µg 260%
Selenium 1.3µg 37.5µg 66%
Protein 3.02g 28.49g 51%
Zinc 0.21mg 4.85mg 42%
Vitamin B3 0.742mg 7.143mg 40%
Vitamin C 35.3mg 0mg 39%
Phosphorus 25mg 251mg 32%
Iron 0.47mg 2.79mg 29%
Folate 129µg 15µg 29%
Vitamin B6 0.165mg 0.545mg 29%
Cholesterol 0mg 85mg 28%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.019mg 28%
Calcium 232mg 6mg 23%
Vitamin B5 0.267mg 1.318mg 21%
Fiber 4g 0g 16%
Vitamin B1 0.054mg 0.232mg 15%
Vitamin E 2.26mg 0.23mg 14%
Copper 0.046mg 0.152mg 12%
Vitamin B2 0.13mg 0.292mg 12%
Calories 32kcal 145kcal 6%
Potassium 213mg 362mg 4%
Saturated fat 0.055g 1g 4%
Choline 23.2mg 4%
Sodium 17mg 80mg 3%
Fats 0.61g 2.57g 3%
Monounsaturated fat 0.03g 0.97g 2%
Polyunsaturated fat 0.201g 0.44g 2%
Carbs 5.42g 0g 2%
Net carbs 1.42g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0.254mg 0%
Threonine 0.086mg 1.25mg 0%
Isoleucine 0.1mg 1.354mg 0%
Leucine 0.151mg 2.315mg 0%
Lysine 0.117mg 2.516mg 0%
Methionine 0.033mg 0.796mg 0%
Phenylalanine 0.087mg 1.176mg 0%
Valine 0.12mg 1.407mg 0%
Histidine 0.047mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.8%
Contains more OtherOther +209.3%
Contains more ProteinProtein +843.4%
Contains more FatsFats +321.3%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +3133.3%
Contains more Poly. FatPolyunsaturated fat +118.9%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.