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  6. Marrow-stem Kale vs. Rutabagas

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

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What are the main differences between marrow-stem Kale and rutabagas?

  • Rutabagas have less vitamin K, vitamin A, folate, manganese, calcium, vitamin E, vitamin C, vitamin B2, and fiber than marrow-stem Kale.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 2510 times more vitamin A than rutabagas. Marrow-stem Kale has 5019IU of vitamin A, while rutabagas have 2IU.
  • Marrow-stem Kale has a lower glycemic index than rutabagas.

We used Collards, raw and Rutabagas, raw types in this comparison.

Infographic

Marrow-stem Kale vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +439.5%
Contains more CopperCopper +43.8%
Contains more ManganeseManganese +402.3%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +43.2%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +112%
Contains less SodiumSodium -29.4%
~equal in Iron ~0.44mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin CVitamin C +41.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +653.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +514.3%
Contains more CholineCholine +64.5%
Contains more Vitamin B1Vitamin B1 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rutabagas DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Vitamin A 251µg 0µg 28%
Folate 129µg 21µg 27%
Manganese 0.658mg 0.131mg 23%
Calcium 232mg 43mg 19%
Vitamin E 2.26mg 0.3mg 13%
Vitamin C 35.3mg 25mg 11%
Vitamin B2 0.13mg 0.04mg 7%
Fiber 4g 2.3g 7%
Vitamin B6 0.165mg 0.1mg 5%
Protein 3.02g 1.08g 4%
Phosphorus 25mg 53mg 4%
Vitamin B1 0.054mg 0.09mg 3%
Potassium 213mg 305mg 3%
Choline 23.2mg 14.1mg 2%
Vitamin B5 0.267mg 0.16mg 2%
Fructose 1.61g 2%
Magnesium 27mg 20mg 2%
Copper 0.046mg 0.032mg 2%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.201g 0.088g 1%
Carbs 5.42g 8.62g 1%
Fats 0.61g 0.16g 1%
Calories 32kcal 37kcal 0%
Net carbs 1.42g 6.32g N/A
Iron 0.47mg 0.44mg 0%
Sugar 0.46g 4.46g N/A
Zinc 0.21mg 0.24mg 0%
Starch 0.4g 0%
Sodium 17mg 12mg 0%
Vitamin B3 0.742mg 0.7mg 0%
Saturated fat 0.055g 0.027g 0%
Monounsaturated fat 0.03g 0.025g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +179.6%
Contains more FatsFats +281.3%
Contains more OtherOther +87.3%
Contains more CarbsCarbs +59%
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +128.4%
Contains less Sat. FatSaturated fat -50.9%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.