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  6. Marrow-stem Kale vs. Raisin

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

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How are marrow-stem Kale and raisins different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E; however, raisins are richer in copper, iron, and potassium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 361% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than raisins (64).

Collards, raw and Raisins, seedless are the varieties used in this article.

Infographic

Marrow-stem Kale vs Raisin 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%
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +364%
Contains more ManganeseManganese +120.1%
Contains more SeleniumSelenium +116.7%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +251.6%
Contains more IronIron +300%
Contains more CopperCopper +591.3%
Contains more PhosphorusPhosphorus +304%
Contains less SodiumSodium -35.3%
~equal in Zinc ~0.22mg

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%
Raisin
Raisin
1
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +1434.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B5Vitamin B5 +181.1%
Contains more Vitamin KVitamin K +12388.6%
Contains more FolateFolate +2480%
Contains more CholineCholine +109%
Contains more Vitamin B1Vitamin B1 +96.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.125mg
~equal in Vitamin B3 ~0.766mg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Raisin DV% diff.
Vitamin K 437.1µg 3.5µg 361%
Fructose 29.68g 37%
Vitamin C 35.3mg 2.3mg 37%
Folate 129µg 5µg 31%
Copper 0.046mg 0.318mg 30%
Vitamin A 251µg 0µg 28%
Carbs 5.42g 79.18g 25%
Calcium 232mg 50mg 18%
Iron 0.47mg 1.88mg 18%
Potassium 213mg 749mg 16%
Manganese 0.658mg 0.299mg 16%
Vitamin E 2.26mg 0.12mg 14%
Calories 32kcal 299kcal 13%
Phosphorus 25mg 101mg 11%
Vitamin B1 0.054mg 0.106mg 4%
Vitamin B5 0.267mg 0.095mg 3%
Choline 23.2mg 11.1mg 2%
Starch 2.7g 1%
Polyunsaturated fat 0.201g 0.037g 1%
Fiber 4g 3.7g 1%
Selenium 1.3µg 0.6µg 1%
Vitamin B6 0.165mg 0.174mg 1%
Magnesium 27mg 32mg 1%
Protein 3.02g 3.07g 0%
Fats 0.61g 0.46g 0%
Net carbs 1.42g 75.48g N/A
Sugar 0.46g 59.19g N/A
Zinc 0.21mg 0.22mg 0%
Sodium 17mg 11mg 0%
Vitamin B2 0.13mg 0.125mg 0%
Vitamin B3 0.742mg 0.766mg 0%
Saturated fat 0.055g 0.058g 0%
Monounsaturated fat 0.03g 0.051g 0%
Tryptophan 0.031mg 0.05mg 0%
Threonine 0.086mg 0.077mg 0%
Isoleucine 0.1mg 0.057mg 0%
Leucine 0.151mg 0.096mg 0%
Lysine 0.117mg 0.084mg 0%
Methionine 0.033mg 0.021mg 0%
Phenylalanine 0.087mg 0.065mg 0%
Valine 0.12mg 0.083mg 0%
Histidine 0.047mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +32.6%
Contains more WaterWater +480.8%
Contains more CarbsCarbs +1360.9%
Contains more OtherOther +39.8%
~equal in Protein ~3.07g

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Poly. FatPolyunsaturated fat +443.2%
Contains more Mono. FatMonounsaturated fat +70%
~equal in Saturated fat ~0.058g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.