Marrow-stem Kale vs. Spirulina — In-Depth Nutrition Comparison
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What are the differences between Marrow-stem Kale and Spirulina?
- Marrow-stem Kale is higher in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, Manganese, and Fiber, yet Spirulina is higher in Copper, Iron, and Vitamin B2.
- Marrow-stem Kale's daily need coverage for Vitamin K is 362% more.
- Marrow-stem Kale has 84 times more Vitamin A RAE than Spirulina. While Marrow-stem Kale has 251µg of Vitamin A RAE, Spirulina has only 3µg.
We used Collards, raw and Seaweed, spirulina, raw types in this article.
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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 MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +1833.3% |
| Contains more PotassiumPotassium | +67.7% |
| Contains more PhosphorusPhosphorus | +127.3% |
| Contains less SodiumSodium | -82.7% |
| Contains more ManganeseManganese | +253.8% |
| Contains more SeleniumSelenium | +85.7% |
| Contains more IronIron | +493.6% |
| Contains more CopperCopper | +1197.8% |
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 | +3822.2% |
| Contains more Vitamin AVitamin A | +8862.5% |
| Contains more Vitamin E Vitamin E | +361.2% |
| Contains more Vitamin B6Vitamin B6 | +385.3% |
| Contains more Vitamin KVitamin K | +17384% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +256.9% |
| Contains more Vitamin B1Vitamin B1 | +311.1% |
| Contains more Vitamin B2Vitamin B2 | +163.1% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
~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:
5.92 g
Fats:
0.39 g
Carbs:
2.42 g
Water:
90.67 g
Other:
0.6 g
| Contains more FatsFats | +56.4% |
| Contains more CarbsCarbs | +124% |
| Contains more OtherOther | +121.7% |
| Contains more ProteinProtein | +96% |
~equal in
Water
~90.67g
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
0.135 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.106 g
| Contains less Sat. FatSaturated Fat | -59.3% |
| Contains more Poly. FatPolyunsaturated fat | +89.6% |
| Contains more Mono. FatMonounsaturated Fat | +13.3% |
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 26kcal |
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| Protein | 3.02g | 5.92g |
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| Fats | 0.61g | 0.39g |
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| Vitamin C | 35.3mg | 0.9mg |
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| Net carbs | 1.42g | 2.02g |
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| Carbs | 5.42g | 2.42g |
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| Magnesium | 27mg | 19mg |
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| Calcium | 232mg | 12mg |
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| Potassium | 213mg | 127mg |
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| Iron | 0.47mg | 2.79mg |
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| Sugar | 0.46g | 0.3g |
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| Fiber | 4g | 0.4g |
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| Copper | 0.046mg | 0.597mg |
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| Zinc | 0.21mg | 0.2mg |
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| Phosphorus | 25mg | 11mg |
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| Sodium | 17mg | 98mg |
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| Vitamin A | 5019IU | 56IU |
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| Vitamin A RAE | 251µg | 3µg |
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| Vitamin E | 2.26mg | 0.49mg |
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| Manganese | 0.658mg | 0.186mg |
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| Selenium | 1.3µg | 0.7µg |
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| Vitamin B1 | 0.054mg | 0.222mg |
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| Vitamin B2 | 0.13mg | 0.342mg |
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| Vitamin B3 | 0.742mg | 1.196mg |
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| Vitamin B5 | 0.267mg | 0.325mg |
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| Vitamin B6 | 0.165mg | 0.034mg |
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| Vitamin K | 437.1µg | 2.5µg |
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| Folate | 129µg | 9µg |
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| Choline | 23.2mg | 6.5mg |
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| Saturated Fat | 0.055g | 0.135g |
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| Monounsaturated Fat | 0.03g | 0.034g |
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| Polyunsaturated fat | 0.201g | 0.106g |
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| Tryptophan | 0.031mg | 0.096mg |
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| Threonine | 0.086mg | 0.306mg |
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| Isoleucine | 0.1mg | 0.331mg |
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| Leucine | 0.151mg | 0.509mg |
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| Lysine | 0.117mg | 0.312mg |
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| Methionine | 0.033mg | 0.118mg |
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| Phenylalanine | 0.087mg | 0.286mg |
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| Valine | 0.12mg | 0.362mg |
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| Histidine | 0.047mg | 0.112mg |
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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%
17%
Minerals Daily Need Coverage Score
25%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 0.16g)
Which food is lower in glycemic index?
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.08g)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.