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  6. Marrow-stem Kale vs. Saltine cracker (includes oyster, soda, soup)

Marrow-stem Kale vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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How are marrow-stem Kale and saltine cracker (includes oyster, soda, soup) different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and calcium; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, and selenium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 343% higher.
  • Marrow-stem Kale has less sodium.
  • Marrow-stem Kale has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).

Collards, raw and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.

Infographic

Marrow-stem Kale vs Saltine cracker (includes oyster, soda, soup) infographic
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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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1121.1%
Contains more PotassiumPotassium +40.1%
Contains less SodiumSodium -98.2%
Contains more IronIron +1085.1%
Contains more CopperCopper +202.2%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +308%
Contains more SeleniumSelenium +692.3%
~equal in Manganese ~0.686mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +96.5%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more Vitamin KVitamin K +1620.9%
Contains more CholineCholine +38.9%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +274.6%
Contains more Vitamin B3Vitamin B3 +768.2%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~134µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin K 437.1µg 25.4µg 343%
Iron 0.47mg 5.57mg 64%
Vitamin B1 0.054mg 0.702mg 54%
Sodium 17mg 941mg 40%
Vitamin C 35.3mg 0mg 39%
Vitamin B3 0.742mg 6.442mg 36%
Polyunsaturated fat 0.201g 4.835g 31%
Starch 67.83g 28%
Vitamin A 251µg 1µg 28%
Vitamin B2 0.13mg 0.487mg 27%
Carbs 5.42g 74.05g 23%
Calcium 232mg 19mg 21%
Calories 32kcal 418kcal 19%
Selenium 1.3µg 10.3µg 16%
Protein 3.02g 9.46g 13%
Fats 0.61g 8.64g 12%
Phosphorus 25mg 102mg 11%
Copper 0.046mg 0.139mg 10%
Saturated fat 0.055g 1.653g 7%
Vitamin E 2.26mg 1.15mg 7%
Vitamin B6 0.165mg 0.086mg 6%
Monounsaturated fat 0.03g 1.986g 5%
Vitamin B5 0.267mg 0.536mg 5%
Fiber 4g 2.8g 5%
Zinc 0.21mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Potassium 213mg 152mg 2%
Manganese 0.658mg 0.686mg 1%
Folate 129µg 134µg 1%
Choline 23.2mg 16.7mg 1%
Magnesium 27mg 23mg 1%
Net carbs 1.42g 71.25g N/A
Sugar 0.46g 1.29g N/A
Trans fat 0g 0.167g N/A
Tryptophan 0.031mg 0.116mg 0%
Threonine 0.086mg 0.268mg 0%
Isoleucine 0.1mg 0.333mg 0%
Leucine 0.151mg 0.652mg 0%
Lysine 0.117mg 0.172mg 0%
Methionine 0.033mg 0.147mg 0%
Phenylalanine 0.087mg 0.45mg 0%
Valine 0.12mg 0.399mg 0%
Histidine 0.047mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

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% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1674.7%
Contains more ProteinProtein +213.2%
Contains more FatsFats +1316.4%
Contains more CarbsCarbs +1266.2%
Contains more OtherOther +110.5%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +6520%
Contains more Poly. FatPolyunsaturated fat +2305.5%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.