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  6. Marrow-stem Kale vs. Shortbread

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

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Summary of differences between marrow-stem Kale and shortbread

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium, while shortbread has more iron, vitamin B1, vitamin B3, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 355% more than shortbread.
  • The amount of sodium in marrow-stem Kale is lower.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Collards, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Marrow-stem Kale vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +1684.6%
Contains more PotassiumPotassium +142%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +67.4%
Contains more IronIron +534%
Contains more CopperCopper +95.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +164%
Contains more SeleniumSelenium +376.9%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +3873.6%
Contains more FolateFolate +59.3%
Contains more CholineCholine +2477.8%
Contains more Vitamin B1Vitamin B1 +553.7%
Contains more Vitamin B2Vitamin B2 +141.5%
Contains more Vitamin B3Vitamin B3 +341.4%
Contains more Vitamin B5Vitamin B5 +20.2%
~equal in Vitamin E ~2.44mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Shortbread DV% diff.
Vitamin K 437.1µg 11µg 355%
Polyunsaturated fat 0.201g 8.326g 54%
Fats 0.61g 26.22g 39%
Vitamin C 35.3mg 0mg 39%
Saturated fat 0.055g 8.105g 37%
Iron 0.47mg 2.98mg 31%
Vitamin A 251µg 0µg 28%
Vitamin B1 0.054mg 0.353mg 25%
Calories 32kcal 514kcal 24%
Calcium 232mg 13mg 22%
Carbs 5.42g 63.78g 19%
Monounsaturated fat 0.03g 6.708g 17%
Starch 40.47g 17%
Vitamin B3 0.742mg 3.275mg 16%
Sodium 17mg 353mg 15%
Vitamin B2 0.13mg 0.314mg 14%
Folate 129µg 81µg 12%
Manganese 0.658mg 0.393mg 12%
Fiber 4g 1.3g 11%
Selenium 1.3µg 6.2µg 9%
Vitamin B6 0.165mg 0.071mg 7%
Phosphorus 25mg 66mg 6%
Protein 3.02g 5.37g 5%
Copper 0.046mg 0.09mg 5%
Choline 23.2mg 0.9mg 4%
Potassium 213mg 88mg 4%
Zinc 0.21mg 0.49mg 3%
Magnesium 27mg 14mg 3%
Vitamin E 2.26mg 2.44mg 1%
Vitamin B5 0.267mg 0.321mg 1%
Net carbs 1.42g 62.48g N/A
Sugar 0.46g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2389.4%
Contains more OtherOther +29.1%
Contains more ProteinProtein +77.8%
Contains more FatsFats +4198.4%
Contains more CarbsCarbs +1076.8%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +22260%
Contains more Poly. FatPolyunsaturated fat +4042.3%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.