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  6. Marrow-stem Kale vs. Sapodilla

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

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The main differences between marrow-stem Kale and sapodillas

  • Marrow-stem Kale has more vitamin A, folate, vitamin C, calcium, vitamin B6, and vitamin B2; however, sapodillas have more fiber.
  • Daily need coverage for vitamin A for marrow-stem Kale is 99% higher.
  • Sapodillas have 11 times less calcium than marrow-stem Kale. Marrow-stem Kale has 232mg of calcium, while sapodillas have 21mg.

Food types used in this article are Collards, raw and Sapodilla, raw.

Infographic

Marrow-stem Kale vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1004.8%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +116.7%
Contains more IronIron +70.2%
Contains more CopperCopper +87%
Contains less SodiumSodium -29.4%
~equal in Potassium ~193mg

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +140.1%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +271%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +821.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.252mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sapodilla DV% diff.
Vitamin K 437.1µg 364%
Folate 129µg 14µg 29%
Manganese 0.658mg 29%
Vitamin A 251µg 3µg 28%
Vitamin C 35.3mg 14.7mg 23%
Calcium 232mg 21mg 21%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 0.037mg 10%
Vitamin B2 0.13mg 0.02mg 8%
Protein 3.02g 0.44g 5%
Vitamin B1 0.054mg 0mg 5%
Fiber 4g 5.3g 5%
Carbs 5.42g 19.96g 5%
Copper 0.046mg 0.086mg 4%
Magnesium 27mg 12mg 4%
Choline 23.2mg 4%
Iron 0.47mg 0.8mg 4%
Vitamin B3 0.742mg 0.2mg 3%
Calories 32kcal 83kcal 3%
Phosphorus 25mg 12mg 2%
Selenium 1.3µg 0.6µg 1%
Fats 0.61g 1.1g 1%
Polyunsaturated fat 0.201g 0.011g 1%
Saturated fat 0.055g 0.194g 1%
Monounsaturated fat 0.03g 0.521g 1%
Potassium 213mg 193mg 1%
Zinc 0.21mg 0.1mg 1%
Net carbs 1.42g 14.66g N/A
Sugar 0.46g N/A
Sodium 17mg 12mg 0%
Vitamin B5 0.267mg 0.252mg 0%
Tryptophan 0.031mg 0.005mg 0%
Threonine 0.086mg 0.012mg 0%
Isoleucine 0.1mg 0.015mg 0%
Leucine 0.151mg 0.024mg 0%
Lysine 0.117mg 0.039mg 0%
Methionine 0.033mg 0.003mg 0%
Phenylalanine 0.087mg 0.013mg 0%
Valine 0.12mg 0.016mg 0%
Histidine 0.047mg 0.016mg 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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +586.4%
Contains more WaterWater +14.9%
Contains more OtherOther +166%
Contains more FatsFats +80.3%
Contains more CarbsCarbs +268.3%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +1727.3%
Contains more Mono. FatMonounsaturated fat +1636.7%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.