Marrow-stem Kale vs. Rib eye steak — In-Depth Nutrition Comparison
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How are marrow-stem Kale and rib eye steak different?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate, while rib eye steak is higher in vitamin B12, zinc, selenium, and vitamin B3.
- Marrow-stem Kale covers your daily need for vitamin K, 363% more than rib eye steak.
- Marrow-stem Kale is lower in saturated fat.
- Marrow-stem Kale has a higher glycemic index (32) than rib eye steak (0).
Collards, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled 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 more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +2009.1% |
| Contains less SodiumSodium | -68.5% |
| Contains more ManganeseManganese | +722.5% |
| Contains more PotassiumPotassium | +22.1% |
| Contains more IronIron | +376.6% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +2714.3% |
| Contains more PhosphorusPhosphorus | +508% |
| Contains more SeleniumSelenium | +2184.6% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +3037.5% |
| Contains more Vitamin EVitamin E | +2160% |
| Contains more Vitamin KVitamin K | +27218.8% |
| Contains more FolateFolate | +2050% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.5% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +561.5% |
| Contains more Vitamin B5Vitamin B5 | +100.7% |
| Contains more Vitamin B6Vitamin B6 | +189.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +110.3% |
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:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +64.5% |
| Contains more OtherOther | +13200% |
| Contains more ProteinProtein | +684.4% |
| Contains more FatsFats | +3475.4% |
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
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +34963.3% |
| Contains more Poly. FatPolyunsaturated fat | +410.9% |
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 Glycemic Index |
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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 price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 1.6µg | 363% |
| Vitamin B12 | 0µg | 2.1µg | 88% |
| Selenium | 1.3µg | 29.7µg | 52% |
| Zinc | 0.21mg | 5.91mg | 52% |
| Saturated fat | 0.055g | 9.684g | 44% |
| Protein | 3.02g | 23.69g | 41% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Fats | 0.61g | 21.81g | 33% |
| Folate | 129µg | 6µg | 31% |
| Cholesterol | 0mg | 80mg | 27% |
| Vitamin A | 251µg | 8µg | 27% |
| Vitamin B3 | 0.742mg | 4.908mg | 26% |
| Monounsaturated fat | 0.03g | 10.519g | 26% |
| Manganese | 0.658mg | 0.08mg | 25% |
| Vitamin B6 | 0.165mg | 0.477mg | 24% |
| Iron | 0.47mg | 2.24mg | 22% |
| Calcium | 232mg | 11mg | 22% |
| Phosphorus | 25mg | 152mg | 18% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 0.1mg | 14% |
| Calories | 32kcal | 291kcal | 13% |
| Vitamin B2 | 0.13mg | 0.287mg | 12% |
| Polyunsaturated fat | 0.201g | 1.027g | 6% |
| Choline | 23.2mg | 48.8mg | 5% |
| Vitamin B5 | 0.267mg | 0.536mg | 5% |
| Copper | 0.046mg | 0.08mg | 4% |
| Sodium | 17mg | 54mg | 2% |
| Carbs | 5.42g | 0g | 2% |
| Vitamin B1 | 0.054mg | 0.071mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Potassium | 213mg | 260mg | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Net carbs | 1.42g | 0g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Trans fat | 0g | 1.478g | N/A |
| Tryptophan | 0.031mg | 0.265mg | 0% |
| Threonine | 0.086mg | 1.116mg | 0% |
| Isoleucine | 0.1mg | 1.103mg | 0% |
| Leucine | 0.151mg | 2.041mg | 0% |
| Lysine | 0.117mg | 2.269mg | 0% |
| Methionine | 0.033mg | 0.641mg | 0% |
| Phenylalanine | 0.087mg | 0.95mg | 0% |
| Valine | 0.12mg | 1.184mg | 0% |
| Histidine | 0.047mg | 0.888mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0g | 0.014g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.7g | N/A |
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%
48%
Minerals Daily Need Coverage Score
25%
56%
Comparison summary
Which food is lower in Sugar?
Rib eye steak is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 9.629g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.