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Marrow-stem Kale vs. Sweet and sour — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and sweet and sour

  • Marrow-stem Kale is higher than sweet and sour in vitamin K, vitamin A, folate, vitamin C, calcium, fiber, vitamin E, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 502 times more vitamin A than sweet and sour. While marrow-stem Kale has 5019IU of vitamin A, sweet, and sour has only 10IU.
  • Marrow-stem Kale has less sodium.
  • Marrow-stem Kale has a lower glycemic index (32) than sweet and sour (70).

The food types used in this comparison are Collards, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Marrow-stem Kale vs Sweet and sour infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +123.8%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +257.1%
Contains less SodiumSodium -95.4%
Contains more SeleniumSelenium +225%
Contains more CopperCopper +71.7%
Contains more ManganeseManganese +15.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +305.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +296.8%
Contains more Vitamin B5Vitamin B5 +187.1%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +1018.5%
Contains more FatsFats +2950%
Contains more WaterWater +48.7%
Contains more CarbsCarbs +605.2%
~equal in Other ~1.22g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Sweet and sour
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sweet and sour DV% diff.
Vitamin K 437.1µg 0.2µg 364%
Folate 129µg 8µg 30%
Vitamin C 35.3mg 8.7mg 30%
Vitamin A 251µg 1µg 28%
Calcium 232mg 10mg 22%
Fiber 4g 0.1g 16%
Sodium 17mg 371mg 15%
Vitamin E 2.26mg 0.01mg 15%
Carbs 5.42g 38.22g 11%
Vitamin B2 0.13mg 0.019mg 9%
Vitamin B6 0.165mg 0.053mg 9%
Calories 32kcal 150kcal 6%
Protein 3.02g 0.27g 6%
Magnesium 27mg 8mg 5%
Manganese 0.658mg 0.761mg 4%
Copper 0.046mg 0.079mg 4%
Choline 23.2mg 2.4mg 4%
Phosphorus 25mg 7mg 3%
Iron 0.47mg 0.21mg 3%
Potassium 213mg 99mg 3%
Vitamin B3 0.742mg 0.187mg 3%
Vitamin B5 0.267mg 0.093mg 3%
Selenium 1.3µg 0.4µg 2%
Polyunsaturated fat 0.201g 0g 1%
Vitamin B1 0.054mg 0.048mg 1%
Zinc 0.21mg 0.09mg 1%
Fats 0.61g 0.02g 1%
Net carbs 1.42g 38.12g N/A
Sugar 0.46g 18.75g N/A
Saturated fat 0.055g 0g 0%
Monounsaturated fat 0.03g 0g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Sweet and sour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
120%
Marrow-stem Kale
6%
Sweet and sour
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 18.29g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.