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  6. Marrow-stem Kale vs. Potato pancake

Marrow-stem Kale vs. Potato pancake — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and potato pancake

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, and manganese, while potato pancake has more vitamin B6, iron, and copper.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than potato pancake.
  • Marrow-stem Kale contains 44 times more vitamin A than potato pancake. While marrow-stem Kale contains 5019IU of vitamin A, potato pancake contains only 113IU.
  • The amount of sodium in marrow-stem Kale is lower.

These are the specific foods used in this comparison Collards, raw and Potato pancakes.

Infographic

Marrow-stem Kale vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more CalciumCalcium +625%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +153.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +192%
Contains more IronIron +255.3%
Contains more CopperCopper +291.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +412%
Contains more SeleniumSelenium +584.6%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin CVitamin C +27.9%
Contains more Vitamin AVitamin A +684.4%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin KVitamin K +16088.9%
Contains more FolateFolate +214.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +192.6%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin B6Vitamin B6 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +219.8%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Potato pancake DV% diff.
Vitamin K 437.1µg 2.7µg 362%
Polyunsaturated fat 0.201g 7.516g 49%
Cholesterol 0mg 95mg 32%
Sodium 17mg 764mg 32%
Vitamin A 251µg 32µg 24%
Fats 0.61g 14.76g 22%
Folate 129µg 41µg 22%
Vitamin B6 0.165mg 0.448mg 22%
Calcium 232mg 32mg 20%
Manganese 0.658mg 0.26mg 17%
Iron 0.47mg 1.67mg 15%
Copper 0.046mg 0.18mg 15%
Phosphorus 25mg 128mg 15%
Vitamin E 2.26mg 0.23mg 14%
Selenium 1.3µg 8.9µg 14%
Vitamin B12 0µg 0.29µg 12%
Potassium 213mg 622mg 12%
Calories 32kcal 268kcal 12%
Saturated fat 0.055g 2.496g 11%
Vitamin B5 0.267mg 0.757mg 10%
Choline 23.2mg 74.2mg 9%
Monounsaturated fat 0.03g 3.73g 9%
Vitamin B1 0.054mg 0.158mg 9%
Vitamin C 35.3mg 27.6mg 9%
Starch 20.88g 9%
Carbs 5.42g 27.81g 7%
Vitamin B3 0.742mg 1.672mg 6%
Protein 3.02g 6.08g 6%
Zinc 0.21mg 0.7mg 4%
Vitamin B2 0.13mg 0.173mg 3%
Fiber 4g 3.3g 3%
Vitamin D 0µg 0.3µg 2%
Magnesium 27mg 36mg 2%
Vitamin D 0IU 11IU 1%
Fructose 0.56g 1%
Net carbs 1.42g 24.51g N/A
Sugar 0.46g 1.79g N/A
Tryptophan 0.031mg 0.087mg 0%
Threonine 0.086mg 0.24mg 0%
Isoleucine 0.1mg 0.28mg 0%
Leucine 0.151mg 0.442mg 0%
Lysine 0.117mg 0.389mg 0%
Methionine 0.033mg 0.137mg 0%
Phenylalanine 0.087mg 0.3mg 0%
Valine 0.12mg 0.369mg 0%
Histidine 0.047mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g 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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +87.6%
Contains more ProteinProtein +101.3%
Contains more FatsFats +2319.7%
Contains more CarbsCarbs +413.1%
Contains more OtherOther +169.2%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +12333.3%
Contains more Poly. FatPolyunsaturated fat +3639.3%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.