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  6. Marrow-stem Kale vs. Sweet potato

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

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How are marrow-stem Kale and sweet potato different?

  • Marrow-stem Kale is richer in vitamin K, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B2, while sweet potato is higher in vitamin A, copper, and vitamin B5.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than sweet potato.
  • Marrow-stem Kale contains 15 times more vitamin C than sweet potato. Marrow-stem Kale contains 35.3mg of vitamin C, while sweet potato contains 2.4mg.
  • Sweet potato has a higher glycemic index (70) than marrow-stem Kale (32).

Collards, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Marrow-stem Kale vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +673.3%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +29.8%
Contains more CopperCopper +228.3%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +88%
~equal in Magnesium ~25mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3%
Contains more Vitamin CVitamin C +1370.8%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1072.7%
Contains more Vitamin AVitamin A +182.5%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B5Vitamin B5 +199.6%
Contains more Vitamin B6Vitamin B6 +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sweet potato DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Vitamin A 251µg 709µg 51%
Vitamin C 35.3mg 2.4mg 37%
Folate 129µg 11µg 30%
Calcium 232mg 30mg 20%
Manganese 0.658mg 0.258mg 17%
Vitamin E 2.26mg 0.26mg 13%
Copper 0.046mg 0.151mg 12%
Vitamin B5 0.267mg 0.8mg 11%
Carbs 5.42g 20.12g 5%
Starch 12.65g 5%
Vitamin B2 0.13mg 0.061mg 5%
Potassium 213mg 337mg 4%
Fiber 4g 3g 4%
Calories 32kcal 86kcal 3%
Protein 3.02g 1.57g 3%
Phosphorus 25mg 47mg 3%
Vitamin B6 0.165mg 0.209mg 3%
Iron 0.47mg 0.61mg 2%
Sodium 17mg 55mg 2%
Vitamin B1 0.054mg 0.078mg 2%
Choline 23.2mg 12.3mg 2%
Fats 0.61g 0.05g 1%
Zinc 0.21mg 0.3mg 1%
Selenium 1.3µg 0.6µg 1%
Vitamin B3 0.742mg 0.557mg 1%
Polyunsaturated fat 0.201g 0.014g 1%
Fructose 0.7g 1%
Net carbs 1.42g 17.12g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 4.18g N/A
Saturated fat 0.055g 0.018g 0%
Monounsaturated fat 0.03g 0.001g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.1mg 0.055mg 0%
Leucine 0.151mg 0.092mg 0%
Lysine 0.117mg 0.066mg 0%
Methionine 0.033mg 0.029mg 0%
Phenylalanine 0.087mg 0.089mg 0%
Valine 0.12mg 0.086mg 0%
Histidine 0.047mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +92.4%
Contains more FatsFats +1120%
Contains more WaterWater +16%
Contains more OtherOther +35.7%
Contains more CarbsCarbs +271.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2900%
Contains more Poly. FatPolyunsaturated fat +1335.7%
Contains less Sat. FatSaturated fat -67.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.