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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 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

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spinach Opinion
Net carbs 1.42g 1.43g Spinach
Protein 3.02g 2.86g Marrow-stem Kale
Fats 0.61g 0.39g Marrow-stem Kale
Carbs 5.42g 3.63g Marrow-stem Kale
Calories 32kcal 23kcal Marrow-stem Kale
Starch g g
Fructose g 0.15g Spinach
Sugar 0.46g 0.42g Spinach
Fiber 4g 2.2g Marrow-stem Kale
Calcium 232mg 99mg Marrow-stem Kale
Iron 0.47mg 2.71mg Spinach
Magnesium 27mg 79mg Spinach
Phosphorus 25mg 49mg Spinach
Potassium 213mg 558mg Spinach
Sodium 17mg 79mg Marrow-stem Kale
Zinc 0.21mg 0.53mg Spinach
Copper 0.046mg 0.13mg Spinach
Vitamin A 5019IU 9377IU Spinach
Vitamin E 2.26mg 2.03mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 28.1mg Marrow-stem Kale
Vitamin B1 0.054mg 0.078mg Spinach
Vitamin B2 0.13mg 0.189mg Spinach
Vitamin B3 0.742mg 0.724mg Marrow-stem Kale
Vitamin B5 0.267mg 0.065mg Marrow-stem Kale
Vitamin B6 0.165mg 0.195mg Spinach
Folate 129µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 482.9µg Spinach
Tryptophan 0.031mg 0.039mg Spinach
Threonine 0.086mg 0.122mg Spinach
Isoleucine 0.1mg 0.147mg Spinach
Leucine 0.151mg 0.223mg Spinach
Lysine 0.117mg 0.174mg Spinach
Methionine 0.033mg 0.053mg Spinach
Phenylalanine 0.087mg 0.129mg Spinach
Valine 0.12mg 0.161mg Spinach
Histidine 0.047mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.063g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.01g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.165g Marrow-stem Kale

Which food is preferable for your diet?

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

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.

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.