Marrow-stem Kale vs. Spelt — In-Depth Nutrition Comparison
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Important differences between Marrow-stem Kale and Spelt
- Marrow-stem Kale has more Vitamin C, Folate, Vitamin A, Calcium, and Vitamin E, however, Spelt is richer in Manganese, Copper, Phosphorus, Iron, and Vitamin B3.
- Marrow-stem Kale's daily need coverage for Vitamin C is 39% more.
The food varieties used in the comparison are Collards, raw and Spelt, cooked.
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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.
| Contains more CalciumCalcium | +2220% |
| Contains more PotassiumPotassium | +49% |
| Contains more MagnesiumMagnesium | +81.5% |
| Contains more IronIron | +255.3% |
| Contains more CopperCopper | +367.4% |
| Contains more ZincZinc | +495.2% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains less SodiumSodium | -70.6% |
| Contains more ManganeseManganese | +65.8% |
| Contains more SeleniumSelenium | +207.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +125375% |
| Contains more Vitamin EVitamin E | +769.2% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +892.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.7% |
| Contains more Vitamin B3Vitamin B3 | +246.4% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more WaterWater | +34.6% |
| Contains more OtherOther | +104.6% |
| Contains more ProteinProtein | +82.1% |
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +387.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 127kcal |
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| Protein | 3.02g | 5.5g |
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| Fats | 0.61g | 0.85g |
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| Vitamin C | 35.3mg | 0mg |
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| Net carbs | 1.42g | 22.54g |
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| Carbs | 5.42g | 26.44g |
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| Magnesium | 27mg | 49mg |
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| Calcium | 232mg | 10mg |
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| Potassium | 213mg | 143mg |
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| Iron | 0.47mg | 1.67mg |
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| Sugar | 0.46g |
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| Fiber | 4g | 3.9g |
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| Copper | 0.046mg | 0.215mg |
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| Zinc | 0.21mg | 1.25mg |
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| Starch | 19.57g |
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| Phosphorus | 25mg | 150mg |
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| Sodium | 17mg | 5mg |
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| Vitamin A | 5019IU | 4IU |
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| Vitamin A | 251µg | 0µg |
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| Vitamin E | 2.26mg | 0.26mg |
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| Manganese | 0.658mg | 1.091mg |
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| Selenium | 1.3µg | 4µg |
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| Vitamin B1 | 0.054mg | 0.103mg |
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| Vitamin B2 | 0.13mg | 0.03mg |
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| Vitamin B3 | 0.742mg | 2.57mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.165mg | 0.08mg |
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| Vitamin K | 437.1µg |
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| Folate | 129µg | 13µg |
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| Choline | 23.2mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
9%
Minerals Daily Need Coverage Score
25%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)