Marrow-stem Kale vs. Roe — In-Depth Nutrition Comparison
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How are marrow-stem Kale and roe different?
- Marrow-stem Kale is richer in vitamin A, manganese, vitamin C, and calcium, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, and vitamin B1.
- Roe covers your daily need for vitamin B12, 481% more than marrow-stem Kale.
- Marrow-stem Kale contains 51 times more manganese than roe. Marrow-stem Kale contains 0.658mg of manganese, while roe contains 0.013mg.
Collards, raw and Fish, roe, mixed species, cooked, dry heat 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 CalciumCalcium | +728.6% |
| Contains less SodiumSodium | -85.5% |
| Contains more ManganeseManganese | +4961.5% |
| Contains more PotassiumPotassium | +32.9% |
| Contains more IronIron | +63.8% |
| Contains more CopperCopper | +178.3% |
| Contains more ZincZinc | +509.5% |
| Contains more PhosphorusPhosphorus | +1960% |
| Contains more SeleniumSelenium | +3876.9% |
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 | +115.2% |
| Contains more Vitamin AVitamin A | +175.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +40.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +413% |
| Contains more Vitamin B2Vitamin B2 | +630% |
| Contains more Vitamin B3Vitamin B3 | +195.4% |
| Contains more Vitamin B5Vitamin B5 | +332.2% |
| Contains more Vitamin B6Vitamin B6 | +12.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Vitamin K | 437.1µg | 364% | |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 1.3µg | 51.7µg | 92% |
| Phosphorus | 25mg | 515mg | 70% |
| Vitamin B2 | 0.13mg | 0.949mg | 63% |
| Protein | 3.02g | 28.62g | 51% |
| Manganese | 0.658mg | 0.013mg | 28% |
| Polyunsaturated fat | 0.201g | 3.404g | 21% |
| Vitamin C | 35.3mg | 16.4mg | 21% |
| Calcium | 232mg | 28mg | 20% |
| Vitamin B1 | 0.054mg | 0.277mg | 19% |
| Vitamin A | 251µg | 91µg | 18% |
| Vitamin B5 | 0.267mg | 1.154mg | 18% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Fats | 0.61g | 8.23g | 12% |
| Zinc | 0.21mg | 1.28mg | 10% |
| Folate | 129µg | 92µg | 9% |
| Vitamin B3 | 0.742mg | 2.192mg | 9% |
| Calories | 32kcal | 204kcal | 9% |
| Copper | 0.046mg | 0.128mg | 9% |
| Saturated fat | 0.055g | 1.866g | 8% |
| Monounsaturated fat | 0.03g | 2.129g | 5% |
| Sodium | 17mg | 117mg | 4% |
| Iron | 0.47mg | 0.77mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B6 | 0.165mg | 0.185mg | 2% |
| Potassium | 213mg | 283mg | 2% |
| Carbs | 5.42g | 1.92g | 1% |
| Net carbs | 1.42g | 1.92g | N/A |
| Magnesium | 27mg | 26mg | 0% |
| Sugar | 0.46g | N/A | |
| Tryptophan | 0.031mg | 0.375mg | 0% |
| Threonine | 0.086mg | 1.305mg | 0% |
| Isoleucine | 0.1mg | 1.465mg | 0% |
| Leucine | 0.151mg | 2.509mg | 0% |
| Lysine | 0.117mg | 2.179mg | 0% |
| Methionine | 0.033mg | 0.71mg | 0% |
| Phenylalanine | 0.087mg | 1.401mg | 0% |
| Valine | 0.12mg | 1.676mg | 0% |
| Histidine | 0.047mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
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:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more CarbsCarbs | +182.3% |
| Contains more WaterWater | +52.9% |
| Contains more ProteinProtein | +847.7% |
| Contains more FatsFats | +1249.2% |
| Contains more OtherOther | +95.5% |
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
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +6996.7% |
| Contains more Poly. FatPolyunsaturated fat | +1593.5% |
