Marrow-stem Kale vs. Liver — In-Depth Nutrition Comparison
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Important differences between Marrow-stem Kale and Liver
- Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3 than Marrow-stem Kale.
- Liver's daily need coverage for Vitamin B12 is 778% more.
The food varieties used in the comparison are Collards, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.
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
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Calcium
+2220%
Contains
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Magnesium
+92.9%
Contains
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Potassium
+42%
Contains
less
Sodium
-65.3%
Contains
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Manganese
+119.3%
Contains
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Iron
+3712.8%
Contains
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Phosphorus
+864%
Contains
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Zinc
+3100%
Contains
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Copper
+1278.3%
Contains
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Selenium
+5092.3%
Contains
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Calcium
+2220%
Contains
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Magnesium
+92.9%
Contains
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Potassium
+42%
Contains
less
Sodium
-65.3%
Contains
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Manganese
+119.3%
Contains
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Iron
+3712.8%
Contains
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Phosphorus
+864%
Contains
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Zinc
+3100%
Contains
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Copper
+1278.3%
Contains
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Selenium
+5092.3%
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.
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Contains
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Vitamin C
+49.6%
Contains
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Vitamin A
+258.6%
Contains
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Vitamin B1
+377.8%
Contains
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Vitamin B2
+1589.2%
Contains
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Vitamin B3
+1036.8%
Contains
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Vitamin B5
+1688%
Contains
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Vitamin B6
+245.5%
Contains
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Folate
+26.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+49.6%
Contains
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Vitamin A
+258.6%
Contains
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Vitamin B1
+377.8%
Contains
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Vitamin B2
+1589.2%
Contains
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Vitamin B3
+1036.8%
Contains
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Vitamin B5
+1688%
Contains
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Vitamin B6
+245.5%
Contains
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Folate
+26.4%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+44.1%
Contains
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Water
+39.3%
Contains
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Protein
+761.6%
Contains
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Fats
+621.3%
Contains
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Other
+12.8%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Contains
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Carbs
+44.1%
Contains
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Water
+39.3%
Contains
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Protein
+761.6%
Contains
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Fats
+621.3%
Contains
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Other
+12.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-96.1%
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Monounsaturated Fat
+2000%
Contains
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Polyunsaturated fat
+422.4%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
1.41 g
Monounsaturated Fat:
0.63 g
Polyunsaturated fat:
1.05 g
Contains
less
Saturated Fat
-96.1%
Contains
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Monounsaturated Fat
+2000%
Contains
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Polyunsaturated fat
+422.4%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 3.76g |
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| Protein | 3.02g | 26.02g |
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| Fats | 0.61g | 4.4g |
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| Carbs | 5.42g | 3.76g |
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| Calories | 32kcal | 165kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 0g |
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| Calcium | 232mg | 10mg |
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| Iron | 0.47mg | 17.92mg |
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| Magnesium | 27mg | 14mg |
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| Phosphorus | 25mg | 241mg |
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| Potassium | 213mg | 150mg |
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| Sodium | 17mg | 49mg |
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| Zinc | 0.21mg | 6.72mg |
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| Copper | 0.046mg | 0.634mg |
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| Manganese | 0.658mg | 0.3mg |
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| Selenium | 1.3µg | 67.5µg |
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| Vitamin A | 5019IU | 17997IU |
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| Vitamin A RAE | 251µg | 5405µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 23.6mg |
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| Vitamin B1 | 0.054mg | 0.258mg |
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| Vitamin B2 | 0.13mg | 2.196mg |
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| Vitamin B3 | 0.742mg | 8.435mg |
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| Vitamin B5 | 0.267mg | 4.774mg |
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| Vitamin B6 | 0.165mg | 0.57mg |
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| Folate | 129µg | 163µg |
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| Vitamin B12 | 0µg | 18.67µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.366mg |
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| Threonine | 0.086mg | 1.107mg |
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| Isoleucine | 0.1mg | 1.32mg |
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| Leucine | 0.151mg | 2.319mg |
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| Lysine | 0.117mg | 2.007mg |
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| Methionine | 0.033mg | 0.645mg |
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| Phenylalanine | 0.087mg | 1.274mg |
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| Valine | 0.12mg | 1.607mg |
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| Histidine | 0.047mg | 0.708mg |
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| Cholesterol | 0mg | 355mg |
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| Saturated Fat | 0.055g | 1.41g |
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| Omega-3 - DHA | 0g | 0.03g |
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| Omega-3 - DPA | 0g | 0.04g |
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| Monounsaturated Fat | 0.03g | 0.63g |
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| Polyunsaturated fat | 0.201g | 1.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
147%
397%
Minerals Daily Need Coverage Score
25%
161%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 1.355g)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver is cheaper (difference - $0.2)
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food is richer in minerals?
?
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.