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  6. Marrow-stem Kale vs. Short ribs

Marrow-stem Kale vs. Short ribs — In-Depth Nutrition Comparison

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How are marrow-stem Kale and short ribs different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese; however, short ribs are richer in vitamin B12, zinc, and selenium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has less saturated fat.
  • Short ribs have a lower glycemic index (0) than marrow-stem Kale (32).

Collards, raw and Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised are the varieties used in this article.

Infographic

Marrow-stem Kale vs Short ribs 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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1833.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +4961.5%
Contains more IronIron +391.5%
Contains more CopperCopper +115.2%
Contains more ZincZinc +2223.8%
Contains more PhosphorusPhosphorus +548%
Contains more SeleniumSelenium +1500%
~equal in Potassium ~224mg

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 0% 0% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +679.3%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +2480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +230.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +254.3%
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B5 ~0.252mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Short ribs DV% diff.
Vitamin K 437.1µg 2.4µg 362%
Vitamin B12 0µg 2.62µg 109%
Saturated fat 0.055g 17.8g 81%
Fats 0.61g 41.98g 64%
Monounsaturated fat 0.03g 18.88g 47%
Zinc 0.21mg 4.88mg 42%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 21.57g 37%
Selenium 1.3µg 20.8µg 35%
Folate 129µg 5µg 31%
Cholesterol 0mg 94mg 31%
Manganese 0.658mg 0.013mg 28%
Vitamin A 251µg 0µg 28%
Iron 0.47mg 2.31mg 23%
Calories 32kcal 471kcal 22%
Calcium 232mg 12mg 22%
Phosphorus 25mg 162mg 20%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.29mg 13%
Choline 23.2mg 82.2mg 11%
Vitamin B3 0.742mg 2.452mg 11%
Polyunsaturated fat 0.201g 1.53g 9%
Copper 0.046mg 0.099mg 6%
Vitamin D 0µg 0.7µg 4%
Vitamin B6 0.165mg 0.22mg 4%
Magnesium 27mg 15mg 3%
Vitamin D 0IU 27IU 3%
Carbs 5.42g 0g 2%
Vitamin B2 0.13mg 0.15mg 2%
Sodium 17mg 50mg 1%
Net carbs 1.42g 0g N/A
Potassium 213mg 224mg 0%
Sugar 0.46g 0g N/A
Vitamin B1 0.054mg 0.05mg 0%
Vitamin B5 0.267mg 0.252mg 0%
Tryptophan 0.031mg 0.142mg 0%
Threonine 0.086mg 0.862mg 0%
Isoleucine 0.1mg 0.981mg 0%
Leucine 0.151mg 1.716mg 0%
Lysine 0.117mg 1.823mg 0%
Methionine 0.033mg 0.562mg 0%
Phenylalanine 0.087mg 0.852mg 0%
Valine 0.12mg 1.07mg 0%
Histidine 0.047mg 0.688mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.016g 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
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +150.9%
Contains more OtherOther +82.2%
Contains more ProteinProtein +614.2%
Contains more FatsFats +6782%

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
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +62833.3%
Contains more Poly. FatPolyunsaturated fat +661.2%

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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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.