Marrow-stem Kale vs Spinach - In-Depth Nutrition Comparison
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Calcium
+134.3%
Contains
less
Sodium
-78.5%
Contains
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Iron
+476.6%
Contains
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Potassium
+162%
Contains
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Magnesium
+192.6%
Contains
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Copper
+182.6%
Contains
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Zinc
+152.4%
Contains
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Phosphorus
+96%
Contains
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Calcium
+134.3%
Contains
less
Sodium
-78.5%
Contains
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Iron
+476.6%
Contains
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Potassium
+162%
Contains
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Magnesium
+192.6%
Contains
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Copper
+182.6%
Contains
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Zinc
+152.4%
Contains
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Phosphorus
+96%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+25.6%
Contains
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Vitamin E
+11.3%
Contains
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Vitamin B5
+310.8%
Contains
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Vitamin A
+86.8%
Contains
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Vitamin B1
+44.4%
Contains
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Vitamin B2
+45.4%
Contains
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Vitamin B6
+18.2%
Contains
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Vitamin K
+10.5%
Contains
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Folate, total
+50.4%
Equal in Vitamin B3 - 0.724
Contains
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Vitamin C
+25.6%
Contains
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Vitamin E
+11.3%
Contains
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Vitamin B5
+310.8%
Contains
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Vitamin A
+86.8%
Contains
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Vitamin B1
+44.4%
Contains
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Vitamin B2
+45.4%
Contains
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Vitamin B6
+18.2%
Contains
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Vitamin K
+10.5%
Contains
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Folate, total
+50.4%
Equal in Vitamin B3 - 0.724
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
179
214
Mineral Summary Score
17
30
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
17%
Carbohydrates
5%
4%
Fats
3%
2%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugars |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
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 | Equal | |
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Comparison summary
Which food contains less Sugars?
Spinach contains less Sugars (difference - 0.04g)
Which food is cheaper?
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 32 | 23 |
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| Protein | 3.02 | 2.86 |
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| Fats | 0.61 | 0.39 |
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| Vitamin C | 35.3 | 28.1 |
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| Carbs | 5.42 | 3.63 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 0.47 | 2.71 |
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| Calcium | 232 | 99 |
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| Potassium | 213 | 558 |
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| Magnesium | 27 | 79 |
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| Sugars | 0.46 | 0.42 |
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| Fiber | 4 | 2.2 |
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| Copper | 0.046 | 0.13 |
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| Zinc | 0.21 | 0.53 |
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| Starch | |||
| Phosphorus | 25 | 49 |
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| Sodium | 17 | 79 |
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| Vitamin A | 5019 | 9377 |
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| Vitamin E | 2.26 | 2.03 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.054 | 0.078 |
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| Vitamin B2 | 0.13 | 0.189 |
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| Vitamin B3 | 0.742 | 0.724 |
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| Vitamin B5 | 0.267 | 0.065 |
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| Vitamin B6 | 0.165 | 0.195 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 437.1 | 482.9 |
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| Folate, total | 129 | 194 |
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| Folic acid (B9) | 0 | 0 | |
| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.055 | 0.063 |
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| Monounsaturated Fat | 0.03 | 0.01 |
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| Polyunsaturated fat | 0.201 | 0.165 |
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| Tryptophan | 0.031 | 0.039 |
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| Threonine | 0.086 | 0.122 |
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| Isoleucine | 0.1 | 0.147 |
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| Leucine | 0.151 | 0.223 |
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| Lysine | 0.117 | 0.174 |
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| Methionine | 0.033 | 0.053 |
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| Phenylalanine | 0.087 | 0.129 |
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| Valine | 0.12 | 0.161 |
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| Histidine | 0.047 | 0.064 |
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| Fructose | 0.15 |
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