Marrow-stem Kale vs. Potato salad — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and potato salad
- Marrow-stem Kale has more vitamin A, folate, vitamin C, manganese, calcium, and fiber; however, potato salad is higher in copper.
- Marrow-stem Kale covers your daily vitamin A needs 97% more than potato salad.
- Potato salad contains 18 times less folate than marrow-stem Kale. Marrow-stem Kale contains 129µg of folate, while potato salad contains 7µg.
- Marrow-stem Kale has less saturated fat.
- The glycemic index of potato salad is higher.
Food varieties used in this article are Collards, raw and Potato salad, home-prepared.
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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 more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +1121.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +551.5% |
| Contains more PotassiumPotassium | +19.2% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +156.5% |
| Contains more ZincZinc | +47.6% |
| Contains more PhosphorusPhosphorus | +108% |
| Contains more SeleniumSelenium | +215.4% |
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.
| Contains more Vitamin CVitamin C | +253% |
| Contains more Vitamin AVitamin A | +684.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1742.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.6% |
| Contains more Vitamin B3Vitamin B3 | +19.9% |
| Contains more Vitamin B5Vitamin B5 | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +12.7% |
| Contains more WaterWater | +17.9% |
| Contains more FatsFats | +1244.3% |
| Contains more CarbsCarbs | +106.1% |
| Contains more OtherOther | +46.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +8166.7% |
| Contains more Poly. FatPolyunsaturated fat | +1759.2% |
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Folate | 129µg | 7µg | 31% |
| Vitamin C | 35.3mg | 10mg | 28% |
| Manganese | 0.658mg | 0.101mg | 24% |
| Vitamin A | 251µg | 32µg | 24% |
| Polyunsaturated fat | 0.201g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 17mg | 529mg | 22% |
| Calcium | 232mg | 19mg | 21% |
| Vitamin E | 2.26mg | 15% | |
| Fats | 0.61g | 8.2g | 12% |
| Fiber | 4g | 1.3g | 11% |
| Copper | 0.046mg | 0.118mg | 8% |
| Monounsaturated fat | 0.03g | 2.48g | 6% |
| Saturated fat | 0.055g | 1.429g | 6% |
| Calories | 32kcal | 143kcal | 6% |
| Vitamin B5 | 0.267mg | 0.534mg | 5% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Selenium | 1.3µg | 4.1µg | 5% |
| Phosphorus | 25mg | 52mg | 4% |
| Choline | 23.2mg | 4% | |
| Magnesium | 27mg | 15mg | 3% |
| Vitamin B6 | 0.165mg | 0.141mg | 2% |
| Iron | 0.47mg | 0.65mg | 2% |
| Carbs | 5.42g | 11.17g | 2% |
| Vitamin B1 | 0.054mg | 0.077mg | 2% |
| Vitamin B3 | 0.742mg | 0.89mg | 1% |
| Potassium | 213mg | 254mg | 1% |
| Zinc | 0.21mg | 0.31mg | 1% |
| Protein | 3.02g | 2.68g | 1% |
| Net carbs | 1.42g | 9.87g | N/A |
| Sugar | 0.46g | N/A | |
| Tryptophan | 0.031mg | 0.042mg | 0% |
| Threonine | 0.086mg | 0.116mg | 0% |
| Isoleucine | 0.1mg | 0.141mg | 0% |
| Leucine | 0.151mg | 0.202mg | 0% |
| Lysine | 0.117mg | 0.171mg | 0% |
| Methionine | 0.033mg | 0.066mg | 0% |
| Phenylalanine | 0.087mg | 0.135mg | 0% |
| Valine | 0.12mg | 0.172mg | 0% |
| Histidine | 0.047mg | 0.062mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
120%
13%
Minerals Daily Need Coverage Score
25%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Potato salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 512mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.374g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins