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  6. Marrow-stem Kale vs. Mayonnaise

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

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

  • Mayonnaise has less vitamin K, vitamin C, folate, manganese, vitamin A, calcium, and fiber than marrow-stem Kale.
  • Marrow-stem Kale's daily need coverage for vitamin K is 228% higher.
  • Marrow-stem Kale contains less sodium.

We used Collards, raw and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Marrow-stem Kale vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +965%
Contains more IronIron +123.8%
Contains more CopperCopper +142.1%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +19%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +9300%
Contains more SeleniumSelenium +76.9%

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.
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1468.8%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +1962.5%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +2480%
Contains more Vitamin EVitamin E +45.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +47.4%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +214.6%
Contains more CarbsCarbs +850.9%
Contains more WaterWater +313.9%
Contains more FatsFats +12170.5%
Contains more OtherOther +48.1%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +56043.3%
Contains more Poly. FatPolyunsaturated fat +22133.8%

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 Mayonnaise
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mayonnaise DV% diff.
Polyunsaturated fat 0.201g 44.69g 297%
Vitamin K 437.1µg 163µg 228%
Fats 0.61g 74.85g 114%
Saturated fat 0.055g 11.703g 53%
Monounsaturated fat 0.03g 16.843g 42%
Vitamin C 35.3mg 0mg 39%
Calories 32kcal 680kcal 32%
Folate 129µg 5µg 31%
Manganese 0.658mg 0.007mg 28%
Sodium 17mg 635mg 27%
Vitamin A 251µg 16µg 26%
Calcium 232mg 8mg 22%
Fiber 4g 0g 16%
Cholesterol 0mg 42mg 14%
Vitamin B6 0.165mg 0.008mg 12%
Vitamin B2 0.13mg 0.019mg 9%
Vitamin E 2.26mg 3.28mg 7%
Potassium 213mg 20mg 6%
Magnesium 27mg 1mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 0.742mg 0mg 5%
Protein 3.02g 0.96g 4%
Vitamin B1 0.054mg 0.01mg 4%
Copper 0.046mg 0.019mg 3%
Iron 0.47mg 0.21mg 3%
Choline 23.2mg 34.2mg 2%
Vitamin B5 0.267mg 0.172mg 2%
Selenium 1.3µg 2.3µg 2%
Carbs 5.42g 0.57g 2%
Vitamin D 0µg 0.2µg 1%
Phosphorus 25mg 21mg 1%
Zinc 0.21mg 0.15mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 1.42g 0.57g N/A
Sugar 0.46g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.086mg 0.055mg 0%
Isoleucine 0.1mg 0.065mg 0%
Leucine 0.151mg 0.095mg 0%
Lysine 0.117mg 0.072mg 0%
Methionine 0.033mg 0.035mg 0%
Phenylalanine 0.087mg 0.057mg 0%
Valine 0.12mg 0.074mg 0%
Histidine 0.047mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

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

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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%
Marrow-stem Kale
41%
Mayonnaise
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 618mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 11.648g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
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

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.