Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Soy sauce

Marrow-stem Kale vs. Soy sauce — In-Depth Nutrition Comparison

Compare

The main differences between marrow-stem Kale and soy sauce

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, and fiber; however, soy sauce has more phosphorus and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale is lower in sodium.
  • Marrow-stem Kale has a higher glycemic index than soy sauce.

Food types used in this article are Collards, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Marrow-stem Kale vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +603%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +208.5%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +564%
Contains more ManganeseManganese +54.7%
~equal in Copper ~0.043mg

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +821.4%
Contains more CholineCholine +26.8%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +196%
Contains more Vitamin B5Vitamin B5 +11.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Soy sauce DV% diff.
Vitamin K 437.1µg 0µg 364%
Sodium 17mg 5493mg 238%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 14µg 29%
Vitamin A 251µg 0µg 28%
Calcium 232mg 33mg 20%
Phosphorus 25mg 166mg 20%
Manganese 0.658mg 1.018mg 16%
Vitamin E 2.26mg 0mg 15%
Fiber 4g 0.8g 13%
Iron 0.47mg 1.45mg 12%
Magnesium 27mg 74mg 11%
Protein 3.02g 8.14g 10%
Vitamin B3 0.742mg 2.196mg 9%
Potassium 213mg 435mg 7%
Zinc 0.21mg 0.87mg 6%
Vitamin B2 0.13mg 0.165mg 3%
Vitamin B1 0.054mg 0.033mg 2%
Vitamin B5 0.267mg 0.297mg 1%
Choline 23.2mg 18.3mg 1%
Vitamin B6 0.165mg 0.148mg 1%
Calories 32kcal 53kcal 1%
Selenium 1.3µg 0.5µg 1%
Fats 0.61g 0.57g 0%
Carbs 5.42g 4.93g 0%
Net carbs 1.42g 4.13g N/A
Sugar 0.46g 0.4g N/A
Copper 0.046mg 0.043mg 0%
Saturated fat 0.055g 0.073g 0%
Monounsaturated fat 0.03g 0.088g 0%
Polyunsaturated fat 0.201g 0.263g 0%
Tryptophan 0.031mg 0.096mg 0%
Threonine 0.086mg 0.271mg 0%
Isoleucine 0.1mg 0.318mg 0%
Leucine 0.151mg 0.537mg 0%
Lysine 0.117mg 0.381mg 0%
Methionine 0.033mg 0.097mg 0%
Phenylalanine 0.087mg 0.353mg 0%
Valine 0.12mg 0.332mg 0%
Histidine 0.047mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more WaterWater +26%
Contains more ProteinProtein +169.5%
Contains more OtherOther +1043.6%
~equal in Fats ~0.57g
~equal in Carbs ~4.93g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -24.7%
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +30.8%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.