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  6. Marrow-stem Kale vs. Sweet potato leaves

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, vitamin A, and calcium, 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
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 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% 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 37% 63% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sweet potato leaves DV% diff.
Vitamin K 437.1µg 302.2µg 112%
Folate 129µg 32%
Manganese 0.658mg 29%
Vitamin C 35.3mg 11mg 27%
Vitamin B2 0.13mg 0.345mg 17%
Calcium 232mg 78mg 15%
Vitamin E 2.26mg 15%
Magnesium 27mg 70mg 10%
Vitamin B1 0.054mg 0.156mg 9%
Potassium 213mg 508mg 9%
Phosphorus 25mg 81mg 8%
Vitamin A 251µg 189µg 7%
Iron 0.47mg 0.97mg 6%
Fiber 4g 5.3g 5%
Copper 0.046mg 5%
Choline 23.2mg 4%
Vitamin B6 0.165mg 0.19mg 2%
Vitamin B3 0.742mg 1.13mg 2%
Zinc 0.21mg 2%
Vitamin B5 0.267mg 0.225mg 1%
Calories 32kcal 42kcal 1%
Protein 3.02g 2.49g 1%
Selenium 1.3µg 0.9µg 1%
Carbs 5.42g 8.82g 1%
Fats 0.61g 0.51g 0%
Net carbs 1.42g 3.52g N/A
Sugar 0.46g N/A
Sodium 17mg 6mg 0%
Saturated fat 0.055g 0.111g 0%
Monounsaturated fat 0.03g 0.02g 0%
Polyunsaturated fat 0.201g 0.228g 0%
Tryptophan 0.031mg 0.035mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0.228mg 0%
Methionine 0.033mg 0.086mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

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%

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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.