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  6. Marrow-stem Kale vs. Pork jowl

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

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What are the main differences between marrow-stem Kale and pork jowl?

  • Marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, and calcium, yet pork jowl is richer in vitamin B12, vitamin B1, and vitamin B3.
  • Pork jowl's daily need coverage for saturated fat is 126% higher.
  • Marrow-stem Kale contains less saturated fat.
  • Pork jowl has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Pork, fresh, variety meats, and by-products, jowl, raw types in this comparison.

Infographic

Marrow-stem Kale vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +5700%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +11.9%
Contains more CopperCopper +15%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +13060%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +244%
Contains more SeleniumSelenium +15.4%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +679.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12800%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +614.8%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B3Vitamin B3 +511.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pork jowl DV% diff.
Vitamin K 437.1µg 364%
Saturated fat 0.055g 25.26g 115%
Fats 0.61g 69.61g 106%
Monounsaturated fat 0.03g 32.89g 82%
Polyunsaturated fat 0.201g 8.11g 53%
Vitamin C 35.3mg 0mg 39%
Vitamin B12 0µg 0.82µg 34%
Folate 129µg 1µg 32%
Calories 32kcal 655kcal 31%
Cholesterol 0mg 90mg 30%
Vitamin A 251µg 3µg 28%
Manganese 0.658mg 0.005mg 28%
Vitamin B1 0.054mg 0.386mg 28%
Vitamin B3 0.742mg 4.535mg 24%
Calcium 232mg 4mg 23%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.29mg 13%
Phosphorus 25mg 86mg 9%
Vitamin B2 0.13mg 0.236mg 8%
Protein 3.02g 6.38g 7%
Zinc 0.21mg 0.84mg 6%
Magnesium 27mg 3mg 6%
Vitamin B6 0.165mg 0.09mg 6%
Choline 23.2mg 4%
Potassium 213mg 148mg 2%
Carbs 5.42g 0g 2%
Copper 0.046mg 0.04mg 1%
Iron 0.47mg 0.42mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Sodium 17mg 25mg 0%
Selenium 1.3µg 1.5µg 0%
Vitamin B5 0.267mg 0.25mg 0%
Tryptophan 0.031mg 0.021mg 0%
Threonine 0.086mg 0.21mg 0%
Isoleucine 0.1mg 0.168mg 0%
Leucine 0.151mg 0.446mg 0%
Lysine 0.117mg 0.528mg 0%
Methionine 0.033mg 0.095mg 0%
Phenylalanine 0.087mg 0.239mg 0%
Valine 0.12mg 0.305mg 0%
Histidine 0.047mg 0.072mg 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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +303.9%
Contains more ProteinProtein +111.3%
Contains more FatsFats +11311.5%
Contains more OtherOther +36.8%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +109533.3%
Contains more Poly. FatPolyunsaturated fat +3934.8%

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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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.