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

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How are marrow-stem Kale and parsley different?

  • Marrow-stem Kale is richer in manganese, vitamin E, and calcium, while parsley is higher in vitamin K, vitamin C, iron, vitamin A, copper, potassium, and zinc.
  • Parsley covers your daily need for vitamin K, 1002% more than marrow-stem Kale.
  • Marrow-stem Kale contains 4 times more manganese than parsley. Marrow-stem Kale contains 0.658mg of manganese, while parsley contains 0.16mg.

Collards, raw and Parsley, fresh types were used in this article.

Infographic

Marrow-stem Kale vs Parsley 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.
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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more CalciumCalcium +68.1%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +1200%
Contains more MagnesiumMagnesium +85.2%
Contains more PotassiumPotassium +160.1%
Contains more IronIron +1219.1%
Contains more CopperCopper +223.9%
Contains more ZincZinc +409.5%
Contains more PhosphorusPhosphorus +132%

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin EVitamin E +201.3%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more CholineCholine +81.3%
Contains more Vitamin CVitamin C +276.8%
Contains more Vitamin AVitamin A +67.7%
Contains more Vitamin B1Vitamin B1 +59.3%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin KVitamin K +275.2%
Contains more FolateFolate +17.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more FatsFats +29.5%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +65.4%
~equal in Protein ~2.97g
~equal in Water ~87.71g

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Poly. FatPolyunsaturated fat +62.1%
Contains more Mono. FatMonounsaturated fat +883.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Parsley
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Parsley DV% diff.
Vitamin K 437.1µg 1640µg 1002%
Vitamin C 35.3mg 133mg 109%
Iron 0.47mg 6.2mg 72%
Manganese 0.658mg 0.16mg 22%
Vitamin A 251µg 421µg 19%
Copper 0.046mg 0.149mg 11%
Potassium 213mg 554mg 10%
Vitamin E 2.26mg 0.75mg 10%
Calcium 232mg 138mg 9%
Zinc 0.21mg 1.07mg 8%
Folate 129µg 152µg 6%
Vitamin B6 0.165mg 0.09mg 6%
Magnesium 27mg 50mg 5%
Phosphorus 25mg 58mg 5%
Vitamin B3 0.742mg 1.313mg 4%
Vitamin B1 0.054mg 0.086mg 3%
Fiber 4g 3.3g 3%
Vitamin B5 0.267mg 0.4mg 3%
Sodium 17mg 56mg 2%
Choline 23.2mg 12.8mg 2%
Selenium 1.3µg 0.1µg 2%
Vitamin B2 0.13mg 0.098mg 2%
Monounsaturated fat 0.03g 0.295g 1%
Polyunsaturated fat 0.201g 0.124g 1%
Calories 32kcal 36kcal 0%
Protein 3.02g 2.97g 0%
Fats 0.61g 0.79g 0%
Carbs 5.42g 6.33g 0%
Net carbs 1.42g 3.03g N/A
Sugar 0.46g 0.85g N/A
Saturated fat 0.055g 0.132g 0%
Tryptophan 0.031mg 0.045mg 0%
Threonine 0.086mg 0.122mg 0%
Isoleucine 0.1mg 0.118mg 0%
Leucine 0.151mg 0.204mg 0%
Lysine 0.117mg 0.181mg 0%
Methionine 0.033mg 0.042mg 0%
Phenylalanine 0.087mg 0.145mg 0%
Valine 0.12mg 0.172mg 0%
Histidine 0.047mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Parsley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Marrow-stem Kale
379%
Parsley
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
49%
Parsley

Comparison summary

Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.2)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.077g)
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 vitamins?
?
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.

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.