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  6. Marrow-stem Kale vs. Ricotta

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

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What are the differences between marrow-stem Kale and ricotta?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, and fiber, yet ricotta is higher in selenium and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% more.
  • The amount of saturated fat in marrow-stem Kale is lower.

We used Collards, raw and Cheese, ricotta, whole milk types in this article.

Infographic

Marrow-stem Kale vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +102.9%
Contains more IronIron +23.7%
Contains more CopperCopper +119%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +10866.7%
Contains more ZincZinc +452.4%
Contains more PhosphorusPhosphorus +532%
Contains more SeleniumSelenium +1015.4%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +109.2%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B3Vitamin B3 +613.5%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin B6Vitamin B6 +283.7%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +975%
Contains more CholineCholine +32.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Ricotta DV% diff.
Vitamin K 437.1µg 1.1µg 363%
Vitamin C 35.3mg 0mg 39%
Saturated fat 0.055g 8.295g 37%
Folate 129µg 12µg 29%
Manganese 0.658mg 0.006mg 28%
Selenium 1.3µg 14.5µg 24%
Phosphorus 25mg 158mg 19%
Fats 0.61g 12.98g 19%
Cholesterol 0mg 51mg 17%
Protein 3.02g 11.26g 16%
Fiber 4g 0g 16%
Vitamin A 251µg 120µg 15%
Vitamin B12 0µg 0.34µg 14%
Vitamin E 2.26mg 0.11mg 14%
Monounsaturated fat 0.03g 3.627g 9%
Vitamin B6 0.165mg 0.043mg 9%
Zinc 0.21mg 1.16mg 9%
Calories 32kcal 174kcal 7%
Vitamin B2 0.13mg 0.195mg 5%
Magnesium 27mg 11mg 4%
Vitamin B3 0.742mg 0.104mg 4%
Sodium 17mg 84mg 3%
Copper 0.046mg 0.021mg 3%
Vitamin B1 0.054mg 0.013mg 3%
Potassium 213mg 105mg 3%
Calcium 232mg 207mg 3%
Polyunsaturated fat 0.201g 0.385g 1%
Carbs 5.42g 3.04g 1%
Vitamin D 0IU 10IU 1%
Choline 23.2mg 17.5mg 1%
Vitamin B5 0.267mg 0.213mg 1%
Iron 0.47mg 0.38mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.42g 3.04g N/A
Sugar 0.46g 0.27g N/A
Tryptophan 0.031mg 0.125mg 0%
Threonine 0.086mg 0.517mg 0%
Isoleucine 0.1mg 0.589mg 0%
Leucine 0.151mg 1.221mg 0%
Lysine 0.117mg 1.338mg 0%
Methionine 0.033mg 0.281mg 0%
Phenylalanine 0.087mg 0.556mg 0%
Valine 0.12mg 0.692mg 0%
Histidine 0.047mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +78.3%
Contains more WaterWater +25%
Contains more OtherOther +30.4%
Contains more ProteinProtein +272.8%
Contains more FatsFats +2027.9%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +11990%
Contains more Poly. FatPolyunsaturated fat +91.5%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.