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 RAE, 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.
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
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Calcium
+134.3%
Contains
less
Sodium
-78.5%
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Iron
+476.6%
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Magnesium
+192.6%
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Phosphorus
+96%
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Potassium
+162%
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Zinc
+152.4%
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Copper
+182.6%
Contains
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Calcium
+134.3%
Contains
less
Sodium
-78.5%
Contains
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Iron
+476.6%
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Magnesium
+192.6%
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Phosphorus
+96%
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Potassium
+162%
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Zinc
+152.4%
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Copper
+182.6%
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 E
+11.3%
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Vitamin C
+25.6%
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Vitamin B5
+310.8%
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Vitamin A
+86.8%
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Vitamin B1
+44.4%
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Vitamin B2
+45.4%
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Vitamin B6
+18.2%
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Folate
+50.4%
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Vitamin K
+10.5%
Equal in Vitamin B3 - 0.724
Contains
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Vitamin E
+11.3%
Contains
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Vitamin C
+25.6%
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%
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Vitamin B6
+18.2%
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Folate
+50.4%
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Vitamin K
+10.5%
Equal in Vitamin B3 - 0.724
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.
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| Lower in Sugar |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.42g | 1.43g |
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| Protein | 3.02g | 2.86g |
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| Fats | 0.61g | 0.39g |
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| Carbs | 5.42g | 3.63g |
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| Calories | 32kcal | 23kcal |
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| Starch | g | g | |
| Fructose | g | 0.15g |
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| Sugar | 0.46g | 0.42g |
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| Fiber | 4g | 2.2g |
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| Calcium | 232mg | 99mg |
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| Iron | 0.47mg | 2.71mg |
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| Magnesium | 27mg | 79mg |
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| Phosphorus | 25mg | 49mg |
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| Potassium | 213mg | 558mg |
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| Sodium | 17mg | 79mg |
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| Zinc | 0.21mg | 0.53mg |
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| Copper | 0.046mg | 0.13mg |
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| Vitamin A | 5019IU | 9377IU |
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| Vitamin E | 2.26mg | 2.03mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 35.3mg | 28.1mg |
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| Vitamin B1 | 0.054mg | 0.078mg |
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| Vitamin B2 | 0.13mg | 0.189mg |
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| Vitamin B3 | 0.742mg | 0.724mg |
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| Vitamin B5 | 0.267mg | 0.065mg |
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| Vitamin B6 | 0.165mg | 0.195mg |
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| Folate | 129µg | 194µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 437.1µg | 482.9µg |
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| Tryptophan | 0.031mg | 0.039mg |
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| Threonine | 0.086mg | 0.122mg |
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| Isoleucine | 0.1mg | 0.147mg |
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| Leucine | 0.151mg | 0.223mg |
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| Lysine | 0.117mg | 0.174mg |
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| Methionine | 0.033mg | 0.053mg |
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| Phenylalanine | 0.087mg | 0.129mg |
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| Valine | 0.12mg | 0.161mg |
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| Histidine | 0.047mg | 0.064mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.055g | 0.063g |
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| Monounsaturated Fat | 0.03g | 0.01g |
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| Polyunsaturated fat | 0.201g | 0.165g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet | Equal | |
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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
181
Mineral Summary Score
20
41
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%
17%
Carbohydrates
5%
4%
Fats
3%
2%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (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 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.