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  6. Marrow-stem Kale vs. Red cabbage

Marrow-stem Kale vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and red cabbage

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, manganese, vitamin E, and fiber, while red cabbage has more vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 332% more than red cabbage.
  • Marrow-stem Kale contains 21 times more vitamin E than red cabbage. While marrow-stem Kale contains 2.26mg of vitamin E, red cabbage contains only 0.11mg.
  • The amount of sugar in marrow-stem Kale is lower.

These are the specific foods used in this comparison Collards, raw and Cabbage, red, raw.

Infographic

Marrow-stem Kale vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +415.6%
Contains more CopperCopper +170.6%
Contains less SodiumSodium -37%
Contains more ManganeseManganese +170.8%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +70.2%
Contains more PhosphorusPhosphorus +20%
~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%
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +348.2%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +77.5%
Contains more Vitamin B5Vitamin B5 +81.6%
Contains more Vitamin KVitamin K +1044.2%
Contains more FolateFolate +616.7%
Contains more CholineCholine +35.7%
Contains more Vitamin CVitamin C +61.5%
Contains more Vitamin B1Vitamin B1 +18.5%
Contains more Vitamin B6Vitamin B6 +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Red cabbage DV% diff.
Vitamin K 437.1µg 38.2µg 332%
Folate 129µg 18µg 28%
Vitamin C 35.3mg 57mg 24%
Vitamin A 251µg 56µg 22%
Calcium 232mg 45mg 19%
Manganese 0.658mg 0.243mg 18%
Vitamin E 2.26mg 0.11mg 14%
Fiber 4g 2.1g 8%
Vitamin B2 0.13mg 0.069mg 5%
Iron 0.47mg 0.8mg 4%
Vitamin B6 0.165mg 0.209mg 3%
Protein 3.02g 1.43g 3%
Copper 0.046mg 0.017mg 3%
Magnesium 27mg 16mg 3%
Vitamin B5 0.267mg 0.147mg 2%
Vitamin B3 0.742mg 0.418mg 2%
Fructose 1.48g 2%
Choline 23.2mg 17.1mg 1%
Polyunsaturated fat 0.201g 0.08g 1%
Vitamin B1 0.054mg 0.064mg 1%
Selenium 1.3µg 0.6µg 1%
Potassium 213mg 243mg 1%
Carbs 5.42g 7.37g 1%
Fats 0.61g 0.16g 1%
Phosphorus 25mg 30mg 1%
Calories 32kcal 31kcal 0%
Net carbs 1.42g 5.27g N/A
Sugar 0.46g 3.83g N/A
Zinc 0.21mg 0.22mg 0%
Sodium 17mg 27mg 0%
Saturated fat 0.055g 0.021g 0%
Monounsaturated fat 0.03g 0.012g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.086mg 0.039mg 0%
Isoleucine 0.1mg 0.034mg 0%
Leucine 0.151mg 0.046mg 0%
Lysine 0.117mg 0.049mg 0%
Methionine 0.033mg 0.014mg 0%
Phenylalanine 0.087mg 0.036mg 0%
Valine 0.12mg 0.048mg 0%
Histidine 0.047mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +111.2%
Contains more FatsFats +281.3%
Contains more OtherOther +104.6%
Contains more CarbsCarbs +36%
~equal in Water ~90.39g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +151.3%
Contains less Sat. FatSaturated fat -61.8%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.