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  6. Marrow-stem Kale vs. Safflower

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

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Important differences between marrow-stem Kale and safflower

  • Marrow-stem Kale has more vitamin A; however, safflower is richer in copper, vitamin B1, phosphorus, magnesium, vitamin B6, vitamin B5, manganese, iron, and zinc.
  • Safflower's daily need coverage for copper is 189% more.
  • Marrow-stem Kale contains 100 times more vitamin A than safflower. Marrow-stem Kale contains 5019IU of vitamin A, while safflower contains 50IU.

The food varieties used in the comparison are Collards, raw and Seeds, safflower seed kernels, dried.

Infographic

Marrow-stem Kale vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +197.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1207.4%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +942.6%
Contains more CopperCopper +3697.8%
Contains more ZincZinc +2304.8%
Contains more PhosphorusPhosphorus +2476%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +206.1%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2053.7%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B5Vitamin B5 +1409.4%
Contains more Vitamin B6Vitamin B6 +609.1%
Contains more FolateFolate +24%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Safflower DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 1.747mg 189%
Polyunsaturated fat 0.201g 28.223g 187%
Vitamin B1 0.054mg 1.163mg 92%
Phosphorus 25mg 644mg 88%
Magnesium 27mg 353mg 78%
Vitamin B6 0.165mg 1.17mg 77%
Vitamin B5 0.267mg 4.03mg 75%
Manganese 0.658mg 2.014mg 59%
Fats 0.61g 38.45g 58%
Iron 0.47mg 4.9mg 55%
Zinc 0.21mg 5.05mg 44%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 3µg 28%
Protein 3.02g 16.18g 26%
Calories 32kcal 517kcal 24%
Vitamin B2 0.13mg 0.415mg 22%
Saturated fat 0.055g 3.682g 16%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Calcium 232mg 78mg 15%
Potassium 213mg 687mg 14%
Monounsaturated fat 0.03g 4.848g 12%
Vitamin B3 0.742mg 2.284mg 10%
Carbs 5.42g 34.29g 10%
Folate 129µg 160µg 8%
Choline 23.2mg 4%
Selenium 1.3µg 2%
Sodium 17mg 3mg 1%
Net carbs 1.42g 34.29g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.183mg 0%
Threonine 0.086mg 0.586mg 0%
Isoleucine 0.1mg 0.717mg 0%
Leucine 0.151mg 1.154mg 0%
Lysine 0.117mg 0.534mg 0%
Methionine 0.033mg 0.284mg 0%
Phenylalanine 0.087mg 0.806mg 0%
Valine 0.12mg 1.025mg 0%
Histidine 0.047mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1494.7%
Contains more ProteinProtein +435.8%
Contains more FatsFats +6203.3%
Contains more CarbsCarbs +532.7%
Contains more OtherOther +310.5%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +16060%
Contains more Poly. FatPolyunsaturated fat +13941.3%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.