Marrow-stem Kale vs. Rosemary — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and rosemary
- Marrow-stem Kale has more vitamin C and vitamin A; however, rosemary has more iron, fiber, copper, magnesium, potassium, vitamin B6, and manganese.
- Daily need coverage for iron for rosemary is 77% higher.
- Rosemary has 2 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 251µg of vitamin A, while rosemary has 146µg.
- Marrow-stem Kale is lower in saturated fat.
- Rosemary has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Collards, raw and Rosemary, fresh.
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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 less SodiumSodium | -34.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +237% |
| Contains more CalciumCalcium | +36.6% |
| Contains more PotassiumPotassium | +213.6% |
| Contains more IronIron | +1314.9% |
| Contains more CopperCopper | +554.3% |
| Contains more ZincZinc | +342.9% |
| Contains more PhosphorusPhosphorus | +164% |
| Contains more ManganeseManganese | +45.9% |
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 | +61.9% |
| Contains more Vitamin AVitamin A | +71.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +16.9% |
| Contains more Vitamin B3Vitamin B3 | +22.9% |
| Contains more Vitamin B5Vitamin B5 | +201.1% |
| Contains more Vitamin B6Vitamin B6 | +103.6% |
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:
3.31 g
Fats:
5.86 g
Carbs:
20.7 g
Water:
67.77 g
Other:
2.36 g
| Contains more WaterWater | +32.2% |
| Contains more FatsFats | +860.7% |
| Contains more CarbsCarbs | +281.9% |
| Contains more OtherOther | +77.4% |
~equal in
Protein
~3.31g
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
2.838 g
Monounsaturated fat:
Mono. Fat
1.16 g
Polyunsaturated fat:
Poly. Fat
0.901 g
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +3766.7% |
| Contains more Poly. FatPolyunsaturated fat | +348.3% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Iron | 0.47mg | 6.65mg | 77% |
| Fiber | 4g | 14.1g | 40% |
| Copper | 0.046mg | 0.301mg | 28% |
| Vitamin C | 35.3mg | 21.8mg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Magnesium | 27mg | 91mg | 15% |
| Manganese | 0.658mg | 0.96mg | 13% |
| Saturated fat | 0.055g | 2.838g | 13% |
| Vitamin B6 | 0.165mg | 0.336mg | 13% |
| Potassium | 213mg | 668mg | 13% |
| Vitamin A | 251µg | 146µg | 12% |
| Vitamin B5 | 0.267mg | 0.804mg | 11% |
| Calcium | 232mg | 317mg | 9% |
| Fats | 0.61g | 5.86g | 8% |
| Zinc | 0.21mg | 0.93mg | 7% |
| Phosphorus | 25mg | 66mg | 6% |
| Carbs | 5.42g | 20.7g | 5% |
| Polyunsaturated fat | 0.201g | 0.901g | 5% |
| Folate | 129µg | 109µg | 5% |
| Calories | 32kcal | 131kcal | 5% |
| Choline | 23.2mg | 4% | |
| Monounsaturated fat | 0.03g | 1.16g | 3% |
| Vitamin B1 | 0.054mg | 0.036mg | 2% |
| Vitamin B2 | 0.13mg | 0.152mg | 2% |
| Selenium | 1.3µg | 2% | |
| Vitamin B3 | 0.742mg | 0.912mg | 1% |
| Protein | 3.02g | 3.31g | 1% |
| Net carbs | 1.42g | 6.6g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 17mg | 26mg | 0% |
| Tryptophan | 0.031mg | 0.051mg | 0% |
| Threonine | 0.086mg | 0.136mg | 0% |
| Isoleucine | 0.1mg | 0.136mg | 0% |
| Leucine | 0.151mg | 0.249mg | 0% |
| Lysine | 0.117mg | 0.143mg | 0% |
| Methionine | 0.033mg | 0.047mg | 0% |
| Phenylalanine | 0.087mg | 0.169mg | 0% |
| Valine | 0.12mg | 0.165mg | 0% |
| Histidine | 0.047mg | 0.066mg | 0% |
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%
30%
Minerals Daily Need Coverage Score
25%
75%
Comparison summary
Which food is richer in minerals?
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 2.783g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.