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  6. Marrow-stem Kale vs. Pork chop

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

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Differences between marrow-stem Kale and pork chop

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese; however, pork chop is richer in selenium, vitamin B3, vitamin B1, phosphorus, and vitamin B12.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Pork chop has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled.

Infographic

Marrow-stem Kale vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +314.3%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +6480%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +85.1%
Contains more CopperCopper +128.3%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +864%
Contains more SeleniumSelenium +2700%

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +976.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +807.4%
Contains more Vitamin B2Vitamin B2 +140.8%
Contains more Vitamin B3Vitamin B3 +968.3%
Contains more Vitamin B5Vitamin B5 +313.5%
Contains more Vitamin B6Vitamin B6 +196.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.9%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pork chop DV% diff.
Vitamin K 437.1µg 0µg 364%
Selenium 1.3µg 36.4µg 64%
Vitamin B3 0.742mg 7.927mg 45%
Protein 3.02g 23.72g 41%
Vitamin C 35.3mg 0mg 39%
Vitamin B1 0.054mg 0.49mg 36%
Folate 129µg 0µg 32%
Phosphorus 25mg 241mg 31%
Manganese 0.658mg 0.01mg 28%
Vitamin B12 0µg 0.66µg 28%
Vitamin A 251µg 4µg 27%
Zinc 0.21mg 3.15mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B6 0.165mg 0.489mg 25%
Fats 0.61g 14.35g 21%
Saturated fat 0.055g 4.339g 19%
Calcium 232mg 56mg 18%
Vitamin B5 0.267mg 1.104mg 17%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.21mg 14%
Vitamin B2 0.13mg 0.313mg 14%
Monounsaturated fat 0.03g 4.887g 12%
Polyunsaturated fat 0.201g 1.894g 11%
Calories 32kcal 231kcal 10%
Choline 23.2mg 67.5mg 8%
Copper 0.046mg 0.105mg 7%
Vitamin D 0µg 1µg 5%
Iron 0.47mg 0.87mg 5%
Vitamin D 0IU 40IU 5%
Potassium 213mg 315mg 3%
Sodium 17mg 74mg 2%
Magnesium 27mg 20mg 2%
Carbs 5.42g 0g 2%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Trans fat 0g 0.066g N/A
Tryptophan 0.031mg 0.282mg 0%
Threonine 0.086mg 1.043mg 0%
Isoleucine 0.1mg 1.123mg 0%
Leucine 0.151mg 1.952mg 0%
Lysine 0.117mg 2.109mg 0%
Methionine 0.033mg 0.65mg 0%
Phenylalanine 0.087mg 0.985mg 0%
Valine 0.12mg 1.2mg 0%
Histidine 0.047mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.8%
Contains more OtherOther +177.1%
Contains more ProteinProtein +685.4%
Contains more FatsFats +2252.5%

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +16190%
Contains more Poly. FatPolyunsaturated fat +842.3%

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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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.