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  6. Marrow-stem Kale vs. Spinach

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

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How are marrow-stem Kale and spinach different?

  • Marrow-stem Kale is higher in vitamin C and calcium; however, spinach is richer in vitamin A, vitamin K, iron, magnesium, copper, manganese, vitamin B2, and potassium.
  • Daily need coverage for vitamin A for spinach is 109% higher.
  • Marrow-stem Kale contains 4 times more vitamin C than spinach. While marrow-stem Kale contains 35.3mg of vitamin C, spinach contains only 9.8mg.

Collards, raw and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Marrow-stem Kale vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CalciumCalcium +70.6%
Contains less SodiumSodium -75.7%
Contains more MagnesiumMagnesium +222.2%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +659.6%
Contains more CopperCopper +278.3%
Contains more ZincZinc +261.9%
Contains more PhosphorusPhosphorus +124%
Contains more ManganeseManganese +42.1%
Contains more SeleniumSelenium +15.4%

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +260.2%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more CholineCholine +17.8%
Contains more Vitamin AVitamin A +108.8%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +12.9%
Contains more FolateFolate +13.2%
~equal in Vitamin E ~2.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spinach DV% diff.
Vitamin K 437.1µg 493.6µg 47%
Iron 0.47mg 3.57mg 39%
Vitamin A 251µg 524µg 30%
Vitamin C 35.3mg 9.8mg 28%
Copper 0.046mg 0.174mg 14%
Magnesium 27mg 87mg 14%
Manganese 0.658mg 0.935mg 12%
Calcium 232mg 136mg 10%
Vitamin B2 0.13mg 0.236mg 8%
Potassium 213mg 466mg 7%
Fiber 4g 2.4g 6%
Vitamin B6 0.165mg 0.242mg 6%
Zinc 0.21mg 0.76mg 5%
Folate 129µg 146µg 4%
Phosphorus 25mg 56mg 4%
Vitamin B1 0.054mg 0.095mg 3%
Vitamin B3 0.742mg 0.49mg 2%
Sodium 17mg 70mg 2%
Vitamin B5 0.267mg 0.145mg 2%
Vitamin E 2.26mg 2.08mg 1%
Choline 23.2mg 19.7mg 1%
Carbs 5.42g 3.75g 1%
Polyunsaturated fat 0.201g 0.109g 1%
Fats 0.61g 0.26g 1%
Calories 32kcal 23kcal 0%
Protein 3.02g 2.97g 0%
Net carbs 1.42g 1.35g N/A
Sugar 0.46g 0.43g N/A
Selenium 1.3µg 1.5µg 0%
Saturated fat 0.055g 0.043g 0%
Monounsaturated fat 0.03g 0.006g 0%
Tryptophan 0.031mg 0.04mg 0%
Threonine 0.086mg 0.127mg 0%
Isoleucine 0.1mg 0.152mg 0%
Leucine 0.151mg 0.231mg 0%
Lysine 0.117mg 0.182mg 0%
Methionine 0.033mg 0.055mg 0%
Phenylalanine 0.087mg 0.134mg 0%
Valine 0.12mg 0.168mg 0%
Histidine 0.047mg 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +134.6%
Contains more CarbsCarbs +44.5%
Contains more OtherOther +36.1%
~equal in Protein ~2.97g
~equal in Water ~91.21g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated fat -21.8%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.