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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 richer in Calcium, and Vitamin C, while Spinach is higher in Vitamin K, Iron, Vitamin A, Folate, Magnesium, Manganese, Potassium, and Copper.
  • Spinach covers your daily need of Vitamin K 38% more than Marrow-stem Kale.
  • Marrow-stem Kale contains 2 times more Calcium than Spinach. Marrow-stem Kale contains 232mg of Calcium, while Spinach contains 99mg.

Collards, raw and Spinach, raw types were used in this article.

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Marrow-stem Kale vs Spinach infographic
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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 more Calcium +134.3%
Contains less Sodium -78.5%
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more Phosphorus +96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Contains more Calcium +134.3%
Contains less Sodium -78.5%
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more 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 more Vitamin C +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Contains more Folate +50.4%
Equal in Vitamin B3 - 0.724
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Contains more Vitamin C +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Contains more Folate +50.4%
Equal in Vitamin B3 - 0.724

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
181
Spinach
Mineral Summary Score
20
Marrow-stem Kale
41
Spinach

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 food.
Protein
18%
Marrow-stem Kale
17%
Spinach
Carbohydrates
5%
Marrow-stem Kale
4%
Spinach
Fats
3%
Marrow-stem Kale
2%
Spinach

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Spinach
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spinach Opinion
Calories 32 23 Marrow-stem Kale
Protein 3.02 2.86 Marrow-stem Kale
Fats 0.61 0.39 Marrow-stem Kale
Vitamin C 35.3 28.1 Marrow-stem Kale
Carbs 5.42 3.63 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.71 Spinach
Calcium 232 99 Marrow-stem Kale
Potassium 213 558 Spinach
Magnesium 27 79 Spinach
Sugar 0.46 0.42 Spinach
Fiber 4 2.2 Marrow-stem Kale
Copper 0.046 0.13 Spinach
Zinc 0.21 0.53 Spinach
Starch
Phosphorus 25 49 Spinach
Sodium 17 79 Marrow-stem Kale
Vitamin A 5019 9377 Spinach
Vitamin E 2.26 2.03 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.078 Spinach
Vitamin B2 0.13 0.189 Spinach
Vitamin B3 0.742 0.724 Marrow-stem Kale
Vitamin B5 0.267 0.065 Marrow-stem Kale
Vitamin B6 0.165 0.195 Spinach
Vitamin B12 0 0
Vitamin K 437.1 482.9 Spinach
Folate 129 194 Spinach
Trans Fat 0 0
Saturated Fat 0.055 0.063 Marrow-stem Kale
Monounsaturated Fat 0.03 0.01 Marrow-stem Kale
Polyunsaturated fat 0.201 0.165 Marrow-stem Kale
Tryptophan 0.031 0.039 Spinach
Threonine 0.086 0.122 Spinach
Isoleucine 0.1 0.147 Spinach
Leucine 0.151 0.223 Spinach
Lysine 0.117 0.174 Spinach
Methionine 0.033 0.053 Spinach
Phenylalanine 0.087 0.129 Spinach
Valine 0.12 0.161 Spinach
Histidine 0.047 0.064 Spinach
Fructose 0.15 Spinach

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168462/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.