Marrow-stem Kale vs. Purple mangosteen — In-Depth Nutrition Comparison
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How are Marrow-stem Kale and Purple mangosteen different?
- Marrow-stem Kale is higher than Purple mangosteen in Vitamin C, Vitamin A RAE, Folate, Manganese, Calcium, Vitamin B6, Fiber, and Vitamin B2.
- Marrow-stem Kale covers your daily need of Vitamin C 36% more than Purple mangosteen.
- Marrow-stem Kale contains 126 times more Vitamin A RAE than Purple mangosteen. Marrow-stem Kale contains 251µg of Vitamin A RAE, while Purple mangosteen contains 2µg.
Collards, raw and Mangosteen, canned, syrup pack types were used in this article.
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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
+1833.3%
Contains
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Iron
+56.7%
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+212.5%
Contains
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Potassium
+343.8%
Contains
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Manganese
+545.1%
Contains
less
Sodium
-58.8%
Contains
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Copper
+50%
Equal in Zinc - 0.21
Contains
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Calcium
+1833.3%
Contains
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Iron
+56.7%
Contains
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Magnesium
+107.7%
Contains
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Phosphorus
+212.5%
Contains
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Potassium
+343.8%
Contains
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Manganese
+545.1%
Contains
less
Sodium
-58.8%
Contains
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Copper
+50%
Equal in Zinc - 0.21
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 A
+14240%
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Vitamin C
+1117.2%
Contains
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Vitamin B2
+140.7%
Contains
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Vitamin B3
+159.4%
Contains
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Vitamin B5
+734.4%
Contains
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Vitamin B6
+816.7%
Contains
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Folate
+316.1%
Equal in Vitamin B1 - 0.054
Contains
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Vitamin A
+14240%
Contains
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Vitamin C
+1117.2%
Contains
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Vitamin B2
+140.7%
Contains
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Vitamin B3
+159.4%
Contains
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Vitamin B5
+734.4%
Contains
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Vitamin B6
+816.7%
Contains
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Folate
+316.1%
Equal in Vitamin B1 - 0.054
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+636.6%
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Water
+10.7%
Contains
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Other
+731.3%
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Carbs
+230.4%
Equal in Fats - 0.58
Equal in Water - 80.94
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
Contains
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Protein
+636.6%
Contains
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Water
+10.7%
Contains
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Other
+731.3%
Contains
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Carbs
+230.4%
Equal in Fats - 0.58
Equal in Water - 80.94
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 16.11g |
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| Protein | 3.02g | 0.41g |
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| Fats | 0.61g | 0.58g |
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| Carbs | 5.42g | 17.91g |
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| Calories | 32kcal | 73kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 1.8g |
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| Calcium | 232mg | 12mg |
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| Iron | 0.47mg | 0.3mg |
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| Magnesium | 27mg | 13mg |
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| Phosphorus | 25mg | 8mg |
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| Potassium | 213mg | 48mg |
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| Sodium | 17mg | 7mg |
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| Zinc | 0.21mg | 0.21mg | |
| Copper | 0.046mg | 0.069mg |
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| Manganese | 0.658mg | 0.102mg |
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| Selenium | 1.3µg |
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| Vitamin A | 5019IU | 35IU |
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| Vitamin A RAE | 251µg | 2µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 2.9mg |
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| Vitamin B1 | 0.054mg | 0.054mg | |
| Vitamin B2 | 0.13mg | 0.054mg |
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| Vitamin B3 | 0.742mg | 0.286mg |
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| Vitamin B5 | 0.267mg | 0.032mg |
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| Vitamin B6 | 0.165mg | 0.018mg |
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| Folate | 129µg | 31µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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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%
6%
Minerals Daily Need Coverage Score
25%
7%
Comparison summary
Which food is lower in Sugar?
Purple mangosteen is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Purple mangosteen contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Purple mangosteen is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 26)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $4.5)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)