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Marrow-stem Kale vs. Sweet potato leaves — In-Depth Nutrition Comparison

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What are the main differences between Marrow-stem Kale and Sweet potato leaves?

  • Marrow-stem Kale is richer in Vitamin K, Vitamin C, Calcium, and Vitamin A RAE, yet Sweet potato leaves are richer in Vitamin B2, Magnesium, Potassium, Vitamin B1, Phosphorus, and Iron.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 112% higher.
  • Marrow-stem Kale has 3 times more Vitamin C than Sweet potato leaves. Marrow-stem Kale has 35.3mg of Vitamin C, while Sweet potato leaves have 11mg.

We used Collards, raw and Sweet potato leaves, raw types in this comparison.

Infographic

Marrow-stem Kale vs Sweet potato leaves 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.
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CalciumCalcium +197.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +159.3%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +106.4%
Contains more PhosphorusPhosphorus +224%
Contains less SodiumSodium -64.7%

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% 301% 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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +220.9%
Contains more Vitamin AVitamin A +32.8%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +44.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +52.3%
Contains more Vitamin B6Vitamin B6 +15.2%
~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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +19.6%
Contains more CarbsCarbs +62.7%
~equal in Water ~86.81g
~equal in Other ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated Fat -50.5%
Contains more Mono. FatMonounsaturated Fat +50%
Contains more Poly. FatPolyunsaturated fat +13.4%

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 potato leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sweet potato leaves Opinion
Calories 32kcal 42kcal Sweet potato leaves
Protein 3.02g 2.49g Marrow-stem Kale
Fats 0.61g 0.51g Marrow-stem Kale
Vitamin C 35.3mg 11mg Marrow-stem Kale
Net carbs 1.42g 3.52g Sweet potato leaves
Carbs 5.42g 8.82g Sweet potato leaves
Magnesium 27mg 70mg Sweet potato leaves
Calcium 232mg 78mg Marrow-stem Kale
Potassium 213mg 508mg Sweet potato leaves
Iron 0.47mg 0.97mg Sweet potato leaves
Sugar 0.46g Sweet potato leaves
Fiber 4g 5.3g Sweet potato leaves
Copper 0.046mg Marrow-stem Kale
Zinc 0.21mg Marrow-stem Kale
Phosphorus 25mg 81mg Sweet potato leaves
Sodium 17mg 6mg Sweet potato leaves
Vitamin A 5019IU 3778IU Marrow-stem Kale
Vitamin A RAE 251µg 189µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.658mg Marrow-stem Kale
Selenium 1.3µg 0.9µg Marrow-stem Kale
Vitamin B1 0.054mg 0.156mg Sweet potato leaves
Vitamin B2 0.13mg 0.345mg Sweet potato leaves
Vitamin B3 0.742mg 1.13mg Sweet potato leaves
Vitamin B5 0.267mg 0.225mg Marrow-stem Kale
Vitamin B6 0.165mg 0.19mg Sweet potato leaves
Vitamin K 437.1µg 302.2µg Marrow-stem Kale
Folate 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g 0.111g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.02g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.228g Sweet potato leaves
Tryptophan 0.031mg 0.035mg Sweet potato leaves
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg 0.228mg Sweet potato leaves
Methionine 0.033mg 0.086mg Sweet potato leaves
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Sweet potato leaves
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
137%
Marrow-stem Kale
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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 potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.