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

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Summary of differences between marrow-stem Kale and pork

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese, while pork has more selenium, vitamin B1, phosphorus, vitamin B12, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pork.
  • Marrow-stem Kale contains 717 times more vitamin A than pork. While marrow-stem Kale contains 5019IU of vitamin A, pork contains only 7IU.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Marrow-stem Kale vs Pork 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%
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +1121.1%
Contains less SodiumSodium -72.6%
Contains more ManganeseManganese +7211.1%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +85.1%
Contains more CopperCopper +58.7%
Contains more ZincZinc +1038.1%
Contains more PhosphorusPhosphorus +884%
Contains more SeleniumSelenium +3384.6%
~equal in Magnesium ~28mg

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%
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +679.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1524.1%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +578.8%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +304.7%

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.9%
Contains more OtherOther +49.4%
Contains more ProteinProtein +804.6%
Contains more FatsFats +2182%

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +20533.3%
Contains more Poly. FatPolyunsaturated fat +497%

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 Pork
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pork DV% diff.
Vitamin K 437.1µg 0µg 364%
Selenium 1.3µg 45.3µg 80%
Vitamin B1 0.054mg 0.877mg 69%
Protein 3.02g 27.32g 49%
Vitamin C 35.3mg 0.6mg 39%
Phosphorus 25mg 246mg 32%
Folate 129µg 5µg 31%
Vitamin B12 0µg 0.7µg 29%
Vitamin A 251µg 2µg 28%
Manganese 0.658mg 0.009mg 28%
Vitamin B3 0.742mg 5.037mg 27%
Cholesterol 0mg 80mg 27%
Saturated fat 0.055g 5.23g 24%
Vitamin B6 0.165mg 0.464mg 23%
Calcium 232mg 19mg 21%
Zinc 0.21mg 2.39mg 20%
Fats 0.61g 13.92g 20%
Fiber 4g 0g 16%
Monounsaturated fat 0.03g 6.19g 15%
Vitamin B2 0.13mg 0.321mg 15%
Choline 23.2mg 93.9mg 13%
Vitamin E 2.26mg 0.29mg 13%
Calories 32kcal 242kcal 11%
Vitamin B5 0.267mg 0.698mg 9%
Vitamin D 0µg 1.3µg 7%
Polyunsaturated fat 0.201g 1.2g 7%
Vitamin D 0IU 53IU 7%
Potassium 213mg 423mg 6%
Iron 0.47mg 0.87mg 5%
Copper 0.046mg 0.073mg 3%
Carbs 5.42g 0g 2%
Sodium 17mg 62mg 2%
Net carbs 1.42g 0g N/A
Magnesium 27mg 28mg 0%
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0.338mg 0%
Threonine 0.086mg 1.234mg 0%
Isoleucine 0.1mg 1.26mg 0%
Leucine 0.151mg 2.177mg 0%
Lysine 0.117mg 2.446mg 0%
Methionine 0.033mg 0.712mg 0%
Phenylalanine 0.087mg 1.086mg 0%
Valine 0.12mg 1.473mg 0%
Histidine 0.047mg 1.067mg 0%

Which food is preferable for your diet?

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

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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
54%
Pork
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 5.175g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.3)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.