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 milk

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

Compare

Differences between marrow-stem Kale and soy milk

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, fiber, and vitamin B6; however, soy milk is richer in copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.

The food types used in this comparison are Collards, raw and Soymilk, original, and vanilla, unfortified.

Infographic

Marrow-stem Kale vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +828%
Contains more PotassiumPotassium +80.5%
Contains more ZincZinc +75%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +195.1%
Contains more IronIron +36.2%
Contains more CopperCopper +178.3%
Contains more PhosphorusPhosphorus +108%
Contains more SeleniumSelenium +269.2%
~equal in Magnesium ~25mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +14470%
Contains more FolateFolate +616.7%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B5Vitamin B5 +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.6mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Soy milk DV% diff.
Vitamin K 437.1µg 3µg 362%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 18µg 28%
Vitamin A 251µg 0µg 28%
Calcium 232mg 25mg 21%
Manganese 0.658mg 0.223mg 19%
Vitamin E 2.26mg 0.11mg 14%
Fiber 4g 0.6g 14%
Copper 0.046mg 0.128mg 9%
Vitamin B6 0.165mg 0.077mg 7%
Selenium 1.3µg 4.8µg 6%
Polyunsaturated fat 0.201g 0.961g 5%
Vitamin B2 0.13mg 0.069mg 5%
Phosphorus 25mg 52mg 4%
Potassium 213mg 118mg 3%
Vitamin B5 0.267mg 0.373mg 2%
Iron 0.47mg 0.64mg 2%
Fats 0.61g 1.75g 2%
Saturated fat 0.055g 0.205g 1%
Monounsaturated fat 0.03g 0.401g 1%
Calories 32kcal 54kcal 1%
Vitamin B1 0.054mg 0.06mg 1%
Vitamin B3 0.742mg 0.513mg 1%
Protein 3.02g 3.27g 1%
Sodium 17mg 51mg 1%
Zinc 0.21mg 0.12mg 1%
Carbs 5.42g 6.28g 0%
Net carbs 1.42g 5.68g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 3.99g N/A
Choline 23.2mg 23.6mg 0%
Tryptophan 0.031mg 0.038mg 0%
Threonine 0.086mg 0.108mg 0%
Isoleucine 0.1mg 0.114mg 0%
Leucine 0.151mg 0.186mg 0%
Lysine 0.117mg 0.131mg 0%
Methionine 0.033mg 0.027mg 0%
Phenylalanine 0.087mg 0.113mg 0%
Valine 0.12mg 0.117mg 0%
Histidine 0.047mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more OtherOther +104.6%
Contains more FatsFats +186.9%
Contains more CarbsCarbs +15.9%
~equal in Protein ~3.27g
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +1236.7%
Contains more Poly. FatPolyunsaturated fat +378.1%

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 milk
Soy milk vs Soy sauce
Soy sauce
Soy milk
Soy milk vs Soybean meal
Soybean meal
Soy milk
Soy milk 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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.