Marrow-stem Kale vs. Spinach, canned, regular pack, drained solids — In-Depth Nutrition Comparison
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Important differences between Marrow-stem Kale and Spinach, canned, regular pack, drained solids
- Marrow-stem Kale has more Vitamin C, Calcium, Folate, and Fiber, however, Spinach, canned, regular pack, drained solids is richer in Vitamin A RAE, Iron, Vitamin K, Copper, and Magnesium.
- Spinach, canned, regular pack, drained solids's daily need coverage for Vitamin A RAE is 27% more.
- Marrow-stem Kale contains 2 times more Vitamin C than Spinach, canned, regular pack, drained solids. Marrow-stem Kale contains 35.3mg of Vitamin C, while Spinach, canned, regular pack, drained solids contains 14.3mg.
- Marrow-stem Kale contains less Sodium.
The food varieties used in the comparison are Collards, raw and Spinach, canned, regular pack, drained solids.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +82.7% |
| Contains less SodiumSodium | -94.7% |
| Contains more MagnesiumMagnesium | +181.5% |
| Contains more PotassiumPotassium | +62.4% |
| Contains more IronIron | +389.4% |
| Contains more CopperCopper | +291.3% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +76% |
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.
| Contains more Vitamin CVitamin C | +146.9% |
| Contains more Vitamin E Vitamin E | +16.5% |
| Contains more Vitamin B1Vitamin B1 | +237.5% |
| Contains more Vitamin B3Vitamin B3 | +91.2% |
| Contains more Vitamin B5Vitamin B5 | +468.1% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more FolateFolate | +31.6% |
| Contains more CholineCholine | +26.1% |
| Contains more Vitamin AVitamin A | +95.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
2.81 g
Fats:
0.5 g
Carbs:
3.4 g
Water:
91.78 g
Other:
1.51 g
| Contains more FatsFats | +22% |
| Contains more CarbsCarbs | +59.4% |
| Contains more OtherOther | +13.5% |
~equal in
Protein
~2.81g
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.055 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated Fat:
Sat. Fat
0.081 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.211 g
| Contains less Sat. FatSaturated Fat | -32.1% |
| Contains more Mono. FatMonounsaturated Fat | +130.8% |
~equal in
Polyunsaturated fat
~0.211g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 23kcal |
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| Protein | 3.02g | 2.81g |
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| Fats | 0.61g | 0.5g |
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| Vitamin C | 35.3mg | 14.3mg |
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| Net carbs | 1.42g | 1g |
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| Carbs | 5.42g | 3.4g |
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| Magnesium | 27mg | 76mg |
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| Calcium | 232mg | 127mg |
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| Potassium | 213mg | 346mg |
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| Iron | 0.47mg | 2.3mg |
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| Sugar | 0.46g | 0.4g |
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| Fiber | 4g | 2.4g |
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| Copper | 0.046mg | 0.18mg |
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| Zinc | 0.21mg | 0.46mg |
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| Phosphorus | 25mg | 44mg |
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| Sodium | 17mg | 322mg |
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| Vitamin A | 5019IU | 9801IU |
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| Vitamin A RAE | 251µg | 490µg |
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| Vitamin E | 2.26mg | 1.94mg |
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| Manganese | 0.658mg | 0.597mg |
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| Selenium | 1.3µg | 1.4µg |
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| Vitamin B1 | 0.054mg | 0.016mg |
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| Vitamin B2 | 0.13mg | 0.138mg |
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| Vitamin B3 | 0.742mg | 0.388mg |
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| Vitamin B5 | 0.267mg | 0.047mg |
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| Vitamin B6 | 0.165mg | 0.1mg |
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| Vitamin K | 437.1µg | 461.6µg |
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| Folate | 129µg | 98µg |
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| Choline | 23.2mg | 18.4mg |
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| Saturated Fat | 0.055g | 0.081g |
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| Monounsaturated Fat | 0.03g | 0.013g |
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| Polyunsaturated fat | 0.201g | 0.211g |
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| Tryptophan | 0.031mg | 0.038mg |
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| Threonine | 0.086mg | 0.12mg |
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| Isoleucine | 0.1mg | 0.144mg |
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| Leucine | 0.151mg | 0.219mg |
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| Lysine | 0.117mg | 0.172mg |
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| Methionine | 0.033mg | 0.052mg |
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| Phenylalanine | 0.087mg | 0.127mg |
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| Valine | 0.12mg | 0.158mg |
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| Histidine | 0.047mg | 0.062mg |
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Which food is preferable for your diet?
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 |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
152%
Minerals Daily Need Coverage Score
25%
43%
Comparison summary
Which food is lower in Sugar?
Spinach, canned, regular pack, drained solids is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Spinach, canned, regular pack, drained solids is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, canned, regular pack, drained solids is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach, canned, regular pack, drained solids is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)