Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between marrow-stem Kale and rum

  • Marrow-stem Kale is higher than rum in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, vitamin E, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Rum has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Alcoholic beverage, distilled, rum, 80 proof.

Infographic

Marrow-stem Kale vs Rum 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%
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +10550%
Contains more IronIron +291.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +3555.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.1%
~equal in Copper ~0.05mg

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%
Rum
Rum
0
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% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.6%
Contains more OtherOther +2411.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Rum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rum DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 0µg 32%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.018mg 28%
Calcium 232mg 0mg 23%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0mg 15%
Vitamin B6 0.165mg 0mg 13%
Vitamin B2 0.13mg 0mg 10%
Calories 32kcal 231kcal 10%
Magnesium 27mg 0mg 6%
Protein 3.02g 0g 6%
Potassium 213mg 2mg 6%
Vitamin B5 0.267mg 0mg 5%
Vitamin B3 0.742mg 0mg 5%
Choline 23.2mg 0mg 4%
Vitamin B1 0.054mg 0.008mg 4%
Iron 0.47mg 0.12mg 4%
Phosphorus 25mg 5mg 3%
Carbs 5.42g 0g 2%
Selenium 1.3µg 0µg 2%
Sodium 17mg 1mg 1%
Polyunsaturated fat 0.201g 0g 1%
Zinc 0.21mg 0.07mg 1%
Fats 0.61g 0g 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Copper 0.046mg 0.05mg 0%
Saturated fat 0.055g 0g 0%
Monounsaturated fat 0.03g 0g 0%
Tryptophan 0.031mg 0mg 0%
Threonine 0.086mg 0mg 0%
Isoleucine 0.1mg 0mg 0%
Leucine 0.151mg 0mg 0%
Lysine 0.117mg 0mg 0%
Methionine 0.033mg 0mg 0%
Phenylalanine 0.087mg 0mg 0%
Valine 0.12mg 0mg 0%
Histidine 0.047mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Rum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Marrow-stem Kale
0%
Rum
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 32)
Which food is cheaper?
Rum
Rum is cheaper (difference - $0.5)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.