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  6. Marrow-stem Kale vs. Savoy cabbage

Marrow-stem Kale vs. Savoy cabbage — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and savoy cabbage

  • Savoy cabbage has less vitamin K, vitamin A, manganese, calcium, vitamin E, folate, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 307% more than savoy cabbage.
  • Savoy cabbage contains 13 times less vitamin E than marrow-stem Kale. Marrow-stem Kale contains 2.26mg of vitamin E, while savoy cabbage contains 0.17mg.
  • Marrow-stem Kale has less sugar.

Food varieties used in this article are Collards, raw and Cabbage, savoy, raw.

Infographic

Marrow-stem Kale vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more CalciumCalcium +562.9%
Contains more IronIron +17.5%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +265.6%
Contains more SeleniumSelenium +44.4%
Contains more CopperCopper +34.8%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +68%
~equal in Magnesium ~28mg
~equal in Potassium ~230mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin CVitamin C +13.9%
Contains more Vitamin AVitamin A +402%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin KVitamin K +535.3%
Contains more FolateFolate +61.3%
Contains more CholineCholine +88.6%
Contains more Vitamin B1Vitamin B1 +29.6%
Contains more Vitamin B6Vitamin B6 +15.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Savoy cabbage DV% diff.
Vitamin K 437.1µg 68.8µg 307%
Vitamin A 251µg 50µg 22%
Manganese 0.658mg 0.18mg 21%
Calcium 232mg 35mg 20%
Vitamin E 2.26mg 0.17mg 14%
Folate 129µg 80µg 12%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin C 35.3mg 31mg 5%
Fiber 4g 3.1g 4%
Vitamin B3 0.742mg 0.3mg 3%
Vitamin B5 0.267mg 0.187mg 2%
Copper 0.046mg 0.062mg 2%
Phosphorus 25mg 42mg 2%
Vitamin B6 0.165mg 0.19mg 2%
Choline 23.2mg 12.3mg 2%
Protein 3.02g 2g 2%
Iron 0.47mg 0.4mg 1%
Zinc 0.21mg 0.27mg 1%
Potassium 213mg 230mg 1%
Polyunsaturated fat 0.201g 0.049g 1%
Selenium 1.3µg 0.9µg 1%
Fats 0.61g 0.1g 1%
Vitamin B1 0.054mg 0.07mg 1%
Calories 32kcal 27kcal 0%
Net carbs 1.42g 3g N/A
Carbs 5.42g 6.1g 0%
Magnesium 27mg 28mg 0%
Sugar 0.46g 2.27g N/A
Sodium 17mg 28mg 0%
Saturated fat 0.055g 0.013g 0%
Monounsaturated fat 0.03g 0.007g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.086mg 0.069mg 0%
Isoleucine 0.1mg 0.101mg 0%
Leucine 0.151mg 0.103mg 0%
Lysine 0.117mg 0.094mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.087mg 0.064mg 0%
Valine 0.12mg 0.085mg 0%
Histidine 0.047mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +51%
Contains more FatsFats +510%
Contains more OtherOther +66.3%
Contains more CarbsCarbs +12.5%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +310.2%
Contains less Sat. FatSaturated fat -76.4%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.