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Marrow-stem Kale vs. Purslane — In-Depth Nutrition Comparison

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How are marrow-stem Kale and purslane different?

  • Marrow-stem Kale is richer in vitamin A, folate, calcium, vitamin C, manganese, and vitamin B6, while purslane is higher in iron, magnesium, potassium, and copper.
  • Marrow-stem Kale covers your daily need for vitamin A, 74% more than purslane.
  • Marrow-stem Kale contains 11 times more folate than purslane. Marrow-stem Kale contains 129µg of folate, while purslane contains 12µg.

Collards, raw and Purslane, raw types were used in this article.

Infographic

Marrow-stem Kale vs Purslane infographic
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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.
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CalciumCalcium +256.9%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +117.2%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +151.9%
Contains more PotassiumPotassium +131.9%
Contains more IronIron +323.4%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +76%

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin CVitamin C +68.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +641.7%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +975%
Contains more CholineCholine +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Purslane DV% diff.
Vitamin K 437.1µg 364%
Folate 129µg 12µg 29%
Vitamin A 251µg 28%
Iron 0.47mg 1.99mg 19%
Calcium 232mg 65mg 17%
Vitamin C 35.3mg 21mg 16%
Fiber 4g 16%
Manganese 0.658mg 0.303mg 15%
Vitamin E 2.26mg 15%
Magnesium 27mg 68mg 10%
Potassium 213mg 494mg 8%
Copper 0.046mg 0.113mg 7%
Vitamin B6 0.165mg 0.073mg 7%
Vitamin B5 0.267mg 0.036mg 5%
Phosphorus 25mg 44mg 3%
Vitamin B3 0.742mg 0.48mg 2%
Protein 3.02g 2.03g 2%
Choline 23.2mg 12.8mg 2%
Polyunsaturated fat 0.201g 1%
Calories 32kcal 20kcal 1%
Vitamin B1 0.054mg 0.047mg 1%
Vitamin B2 0.13mg 0.112mg 1%
Carbs 5.42g 3.39g 1%
Sodium 17mg 45mg 1%
Selenium 1.3µg 0.9µg 1%
Fats 0.61g 0.36g 0%
Net carbs 1.42g 3.39g N/A
Sugar 0.46g N/A
Zinc 0.21mg 0.17mg 0%
Saturated fat 0.055g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +48.8%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +59.9%
~equal in Water ~92.86g
~equal in Other ~1.36g

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.