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  6. Marrow-stem Kale vs. Garlic powder

Marrow-stem Kale vs. Garlic powder — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and garlic powder

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, garlic powder is richer in vitamin B6, iron, phosphorus, copper, selenium, vitamin B1, and potassium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Garlic powder has a lower glycemic index (5) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Spices, garlic powder.

Infographic

Marrow-stem Kale vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +193.7%
Contains less SodiumSodium -71.7%
Contains more MagnesiumMagnesium +185.2%
Contains more PotassiumPotassium +460.1%
Contains more IronIron +1102.1%
Contains more CopperCopper +1058.7%
Contains more ZincZinc +1323.8%
Contains more PhosphorusPhosphorus +1556%
Contains more ManganeseManganese +48.8%
Contains more SeleniumSelenium +1738.5%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +2841.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.3%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +174.5%
Contains more Vitamin B1Vitamin B1 +705.6%
Contains more Vitamin B5Vitamin B5 +178.3%
Contains more Vitamin B6Vitamin B6 +902.4%
Contains more CholineCholine +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B3 ~0.796mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Garlic powder DV% diff.
Vitamin K 437.1µg 0.4µg 364%
Vitamin B6 0.165mg 1.654mg 115%
Iron 0.47mg 5.65mg 65%
Phosphorus 25mg 414mg 56%
Copper 0.046mg 0.533mg 54%
Selenium 1.3µg 23.9µg 41%
Vitamin C 35.3mg 1.2mg 38%
Vitamin B1 0.054mg 0.435mg 32%
Potassium 213mg 1193mg 29%
Vitamin A 251µg 0µg 28%
Protein 3.02g 16.55g 27%
Zinc 0.21mg 2.99mg 25%
Carbs 5.42g 72.73g 22%
Folate 129µg 47µg 21%
Fiber 4g 9g 20%
Calories 32kcal 331kcal 15%
Calcium 232mg 79mg 15%
Manganese 0.658mg 0.979mg 14%
Magnesium 27mg 77mg 12%
Vitamin E 2.26mg 0.67mg 11%
Vitamin B5 0.267mg 0.743mg 10%
Choline 23.2mg 67.5mg 8%
Sodium 17mg 60mg 2%
Saturated fat 0.055g 0.249g 1%
Vitamin B2 0.13mg 0.141mg 1%
Fats 0.61g 0.73g 0%
Net carbs 1.42g 63.73g N/A
Sugar 0.46g 2.43g N/A
Vitamin B3 0.742mg 0.796mg 0%
Monounsaturated fat 0.03g 0.115g 0%
Polyunsaturated fat 0.201g 0.178g 0%
Tryptophan 0.031mg 0.121mg 0%
Threonine 0.086mg 0.374mg 0%
Isoleucine 0.1mg 0.414mg 0%
Leucine 0.151mg 0.728mg 0%
Lysine 0.117mg 0.768mg 0%
Methionine 0.033mg 0.111mg 0%
Phenylalanine 0.087mg 0.525mg 0%
Valine 0.12mg 0.667mg 0%
Histidine 0.047mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1289.5%
Contains more ProteinProtein +448%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +1241.9%
Contains more OtherOther +166.2%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +12.9%
Contains more Mono. FatMonounsaturated fat +283.3%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.