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  6. Marrow-stem Kale vs. Sesame

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

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The main differences between marrow-stem Kale and sesame

  • Marrow-stem Kale has more vitamin K and vitamin A; however, sesame has more copper, iron, phosphorus, manganese, magnesium, calcium, zinc, and vitamin B1.
  • Daily need coverage for copper for sesame is 448% higher.

Food types used in this article are Collards, raw and Seeds, sesame seeds, whole, dried.

Infographic

Marrow-stem Kale vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +320.3%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +2995.7%
Contains more CopperCopper +8773.9%
Contains more ZincZinc +3590.5%
Contains more PhosphorusPhosphorus +2416%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +273.9%
Contains more SeleniumSelenium +2546.2%

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%
Sesame
Sesame
5
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +804%
Contains more Vitamin B5Vitamin B5 +434%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33%
Contains more Vitamin B1Vitamin B1 +1364.8%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +508.5%
Contains more Vitamin B6Vitamin B6 +378.8%
Contains more CholineCholine +10.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sesame DV% diff.
Copper 0.046mg 4.082mg 448%
Vitamin K 437.1µg 0µg 364%
Iron 0.47mg 14.55mg 176%
Polyunsaturated fat 0.201g 21.773g 144%
Phosphorus 25mg 629mg 86%
Manganese 0.658mg 2.46mg 78%
Magnesium 27mg 351mg 77%
Fats 0.61g 49.67g 75%
Calcium 232mg 975mg 74%
Zinc 0.21mg 7.75mg 69%
Vitamin B1 0.054mg 0.791mg 61%
Selenium 1.3µg 34.4µg 60%
Vitamin B6 0.165mg 0.79mg 48%
Monounsaturated fat 0.03g 18.759g 47%
Vitamin C 35.3mg 0mg 39%
Saturated fat 0.055g 6.957g 31%
Fiber 4g 11.8g 31%
Protein 3.02g 17.73g 29%
Vitamin A 251µg 0µg 28%
Calories 32kcal 573kcal 27%
Vitamin B3 0.742mg 4.515mg 24%
Vitamin E 2.26mg 0.25mg 13%
Vitamin B2 0.13mg 0.247mg 9%
Potassium 213mg 468mg 8%
Folate 129µg 97µg 8%
Carbs 5.42g 23.45g 6%
Vitamin B5 0.267mg 0.05mg 4%
Net carbs 1.42g 11.65g N/A
Sugar 0.46g 0.3g N/A
Sodium 17mg 11mg 0%
Choline 23.2mg 25.6mg 0%
Tryptophan 0.031mg 0.388mg 0%
Threonine 0.086mg 0.736mg 0%
Isoleucine 0.1mg 0.763mg 0%
Leucine 0.151mg 1.358mg 0%
Lysine 0.117mg 0.569mg 0%
Methionine 0.033mg 0.586mg 0%
Phenylalanine 0.087mg 0.94mg 0%
Valine 0.12mg 0.99mg 0%
Histidine 0.047mg 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1810.9%
Contains more ProteinProtein +487.1%
Contains more FatsFats +8042.6%
Contains more CarbsCarbs +332.7%
Contains more OtherOther +235.3%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +62430%
Contains more Poly. FatPolyunsaturated fat +10732.3%

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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
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.