Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Pot roast

Marrow-stem Kale vs. Pot roast — In-Depth Nutrition Comparison

Compare

The main differences between marrow-stem Kale and pot roast

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese; however, pot roast has more vitamin B12, zinc, and selenium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in saturated fat.
  • Marrow-stem Kale has a higher glycemic index than pot roast.

Food types used in this article are Collards, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Marrow-stem Kale vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +1350%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +6480%
Contains more IronIron +414.9%
Contains more CopperCopper +115.2%
Contains more ZincZinc +3071.4%
Contains more PhosphorusPhosphorus +596%
Contains more SeleniumSelenium +1976.9%
~equal in Potassium ~231mg

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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +343.1%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +453.2%
Contains more Vitamin B5Vitamin B5 +113.9%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +375%
~equal in Vitamin B1 ~0.059mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pot roast DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Vitamin B12 0µg 2.13µg 89%
Zinc 0.21mg 6.66mg 59%
Protein 3.02g 28.94g 52%
Selenium 1.3µg 27µg 47%
Vitamin C 35.3mg 0mg 39%
Cholesterol 0mg 116mg 39%
Saturated fat 0.055g 7.548g 34%
Folate 129µg 9µg 30%
Fats 0.61g 19.17g 29%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.01mg 28%
Iron 0.47mg 2.42mg 24%
Calcium 232mg 16mg 22%
Vitamin B3 0.742mg 4.105mg 21%
Phosphorus 25mg 174mg 21%
Monounsaturated fat 0.03g 8.175g 20%
Fiber 4g 0g 16%
Choline 23.2mg 110.2mg 16%
Calories 32kcal 297kcal 13%
Vitamin E 2.26mg 0.51mg 12%
Vitamin B6 0.165mg 0.283mg 9%
Copper 0.046mg 0.099mg 6%
Vitamin B5 0.267mg 0.571mg 6%
Polyunsaturated fat 0.201g 0.708g 3%
Vitamin B2 0.13mg 0.171mg 3%
Carbs 5.42g 0g 2%
Magnesium 27mg 19mg 2%
Vitamin D 0IU 8IU 1%
Vitamin D 0µg 0.2µg 1%
Potassium 213mg 231mg 1%
Sodium 17mg 47mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Vitamin B1 0.054mg 0.059mg 0%
Tryptophan 0.031mg 0.19mg 0%
Threonine 0.086mg 1.156mg 0%
Isoleucine 0.1mg 1.317mg 0%
Leucine 0.151mg 2.302mg 0%
Lysine 0.117mg 2.446mg 0%
Methionine 0.033mg 0.754mg 0%
Phenylalanine 0.087mg 1.143mg 0%
Valine 0.12mg 1.436mg 0%
Histidine 0.047mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.7%
Contains more OtherOther +-13400%
Contains more ProteinProtein +858.3%
Contains more FatsFats +3042.6%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +27150%
Contains more Poly. FatPolyunsaturated fat +252.2%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Pot roast
Pot roast vs Ground beef
Ground beef
Pot roast
Pot roast vs Beef tenderloin
Beef tenderloin
Pot roast
Pot roast vs Flank steak
Flank steak

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.