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  6. Marrow-stem Kale vs. Seaweed

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

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

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and fiber, yet seaweed is richer in iron, magnesium, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 309% higher.
  • Marrow-stem Kale has 83 times more vitamin B6 than seaweed. Marrow-stem Kale has 0.165mg of vitamin B6, while seaweed has 0.002mg.
  • Marrow-stem Kale contains less sodium.

We used Collards, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Marrow-stem Kale vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more CalciumCalcium +38.1%
Contains more PotassiumPotassium +139.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +229%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +348.1%
Contains more IronIron +506.4%
Contains more CopperCopper +182.6%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +68%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +562.3%
Contains more CholineCholine +81.3%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more FolateFolate +39.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Seaweed DV% diff.
Vitamin K 437.1µg 66µg 309%
Vitamin C 35.3mg 3mg 36%
Iron 0.47mg 2.85mg 30%
Vitamin A 251µg 6µg 27%
Magnesium 27mg 121mg 22%
Manganese 0.658mg 0.2mg 20%
Vitamin B6 0.165mg 0.002mg 13%
Folate 129µg 180µg 13%
Fiber 4g 1.3g 11%
Vitamin E 2.26mg 0.87mg 9%
Copper 0.046mg 0.13mg 9%
Zinc 0.21mg 1.23mg 9%
Sodium 17mg 233mg 9%
Vitamin B5 0.267mg 0.642mg 8%
Calcium 232mg 168mg 6%
Potassium 213mg 89mg 4%
Protein 3.02g 1.68g 3%
Vitamin B2 0.13mg 0.15mg 2%
Choline 23.2mg 12.8mg 2%
Vitamin B3 0.742mg 0.47mg 2%
Phosphorus 25mg 42mg 2%
Calories 32kcal 43kcal 1%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.201g 0.047g 1%
Carbs 5.42g 9.57g 1%
Saturated fat 0.055g 0.247g 1%
Fats 0.61g 0.56g 0%
Net carbs 1.42g 8.27g N/A
Sugar 0.46g 0.6g N/A
Vitamin B1 0.054mg 0.05mg 0%
Monounsaturated fat 0.03g 0.098g 0%
Tryptophan 0.031mg 0.048mg 0%
Threonine 0.086mg 0.055mg 0%
Isoleucine 0.1mg 0.076mg 0%
Leucine 0.151mg 0.083mg 0%
Lysine 0.117mg 0.082mg 0%
Methionine 0.033mg 0.025mg 0%
Phenylalanine 0.087mg 0.043mg 0%
Valine 0.12mg 0.072mg 0%
Histidine 0.047mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +79.8%
Contains more CarbsCarbs +76.6%
Contains more OtherOther +397%
~equal in Fats ~0.56g
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Poly. FatPolyunsaturated fat +327.7%
Contains more Mono. FatMonounsaturated fat +226.7%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.