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.
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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 | +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.
| 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% |
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:
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
120%
6%
Minerals Daily Need Coverage Score
25%
21%
Comparison summary
Which food is lower in Saturated fat?
Sweet and sour is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Sweet and sour is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 18.29g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)