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  6. Marrow-stem Kale vs. Salsa

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

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How are marrow-stem Kale and salsa different?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, folate, calcium, fiber, and vitamin B2; however, salsa is richer in iron and copper.
  • Daily need coverage for vitamin A for marrow-stem Kale is 89% higher.
  • Marrow-stem Kale contains 19 times more calcium than salsa. While marrow-stem Kale contains 232mg of calcium, salsa contains only 12mg.
  • Marrow-stem Kale has less sodium.

Collards, raw and USDA Commodity, salsa are the varieties used in this article.

Infographic

Marrow-stem Kale vs Salsa 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%
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1833.3%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +225%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +376.6%
Contains more CopperCopper +108.7%
Contains more PhosphorusPhosphorus +20%

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%
Salsa
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +782.5%
Contains more Vitamin AVitamin A +796.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +578.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +45.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Salsa DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 4mg 35%
Manganese 0.658mg 29%
Folate 129µg 19µg 28%
Vitamin A 251µg 28µg 25%
Calcium 232mg 12mg 22%
Iron 0.47mg 2.24mg 22%
Sodium 17mg 430mg 18%
Vitamin E 2.26mg 15%
Fiber 4g 1.4g 10%
Vitamin B2 0.13mg 0.03mg 8%
Copper 0.046mg 0.096mg 6%
Vitamin B5 0.267mg 5%
Choline 23.2mg 4%
Protein 3.02g 1.5g 3%
Magnesium 27mg 16mg 3%
Vitamin B3 0.742mg 1.08mg 2%
Potassium 213mg 270mg 2%
Selenium 1.3µg 0.4µg 2%
Vitamin B6 0.165mg 0.149mg 1%
Phosphorus 25mg 30mg 1%
Polyunsaturated fat 0.201g 0.107g 1%
Carbs 5.42g 7g 1%
Fats 0.61g 0.2g 1%
Calories 32kcal 36kcal 0%
Net carbs 1.42g 5.6g N/A
Sugar 0.46g N/A
Zinc 0.21mg 0.17mg 0%
Vitamin B1 0.054mg 0.05mg 0%
Saturated fat 0.055g 0.029g 0%
Monounsaturated fat 0.03g 0.016g 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
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
Contains more CarbsCarbs +29.2%
Contains more OtherOther +20.3%
~equal in Water ~89.7g

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +87.9%
Contains less Sat. FatSaturated fat -47.3%

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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

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.