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

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How are marrow-stem Kale and shallot different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B2, while shallot is higher in vitamin B6 and iron.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than shallot.
  • Marrow-stem Kale contains 1255 times more vitamin A than shallot. Marrow-stem Kale contains 5019IU of vitamin A, while shallot contains 4IU.

Collards, raw and Shallots, raw types were used in this article.

Infographic

Marrow-stem Kale vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +527%
Contains more ManganeseManganese +125.3%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +155.3%
Contains more CopperCopper +91.3%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -29.4%
~equal in Selenium ~1.2µg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +341.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +271%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +279.4%
Contains more CholineCholine +105.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B6Vitamin B6 +109.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.29mg
~equal in Vitamin B12 ~0µg

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +510%
Contains more WaterWater +12.3%
Contains more OtherOther +66.3%
Contains more CarbsCarbs +210%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +415.4%
Contains less Sat. FatSaturated fat -69.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Shallot
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Shallot DV% diff.
Vitamin K 437.1µg 0.8µg 364%
Vitamin C 35.3mg 8mg 30%
Vitamin A 251µg 0µg 28%
Folate 129µg 34µg 24%
Calcium 232mg 37mg 20%
Manganese 0.658mg 0.292mg 16%
Vitamin E 2.26mg 0.04mg 15%
Vitamin B6 0.165mg 0.345mg 14%
Iron 0.47mg 1.2mg 9%
Vitamin B2 0.13mg 0.02mg 8%
Phosphorus 25mg 60mg 5%
Copper 0.046mg 0.088mg 5%
Carbs 5.42g 16.8g 4%
Potassium 213mg 334mg 4%
Vitamin B3 0.742mg 0.2mg 3%
Fiber 4g 3.2g 3%
Zinc 0.21mg 0.4mg 2%
Choline 23.2mg 11.3mg 2%
Calories 32kcal 72kcal 2%
Polyunsaturated fat 0.201g 0.039g 1%
Vitamin B1 0.054mg 0.06mg 1%
Protein 3.02g 2.5g 1%
Magnesium 27mg 21mg 1%
Fats 0.61g 0.1g 1%
Net carbs 1.42g 13.6g N/A
Sugar 0.46g 7.87g N/A
Sodium 17mg 12mg 0%
Selenium 1.3µg 1.2µg 0%
Vitamin B5 0.267mg 0.29mg 0%
Saturated fat 0.055g 0.017g 0%
Monounsaturated fat 0.03g 0.014g 0%
Tryptophan 0.031mg 0.028mg 0%
Threonine 0.086mg 0.098mg 0%
Isoleucine 0.1mg 0.106mg 0%
Leucine 0.151mg 0.149mg 0%
Lysine 0.117mg 0.125mg 0%
Methionine 0.033mg 0.027mg 0%
Phenylalanine 0.087mg 0.081mg 0%
Valine 0.12mg 0.11mg 0%
Histidine 0.047mg 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
14%
Shallot
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.2)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 7.41g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.