Marrow-stem Kale vs. Sweet roll — In-Depth Nutrition Comparison
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What are the differences between marrow-stem Kale and sweet roll?
- Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, and folate, yet sweet roll is higher in selenium and vitamin B1.
- Marrow-stem Kale's daily need coverage for vitamin K is 361% more.
- Marrow-stem Kale has 23 times more vitamin A than sweet roll. While marrow-stem Kale has 5019IU of vitamin A, sweet roll has only 214IU.
- The amount of saturated fat in marrow-stem Kale is lower.
We used Collards, raw and Sweet rolls, cinnamon, commercially prepared with raisins types in this article.
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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 | +58.8% |
| Contains more CalciumCalcium | +222.2% |
| Contains more PotassiumPotassium | +91.9% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +119.3% |
| Contains more IronIron | +240.4% |
| Contains more CopperCopper | +91.3% |
| Contains more ZincZinc | +181% |
| Contains more PhosphorusPhosphorus | +204% |
| Contains more SeleniumSelenium | +1207.7% |
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 | +1665% |
| Contains more Vitamin AVitamin A | +304.8% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more Vitamin KVitamin K | +9834.1% |
| Contains more FolateFolate | +79.2% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B3Vitamin B3 | +221.3% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +78% |
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:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more WaterWater | +261.4% |
| Contains more ProteinProtein | +105.3% |
| Contains more FatsFats | +2588.5% |
| Contains more CarbsCarbs | +839.1% |
| Contains more OtherOther | +27.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +15890% |
| Contains more Poly. FatPolyunsaturated fat | +3617.9% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 4.4µg | 361% |
| Polyunsaturated fat | 0.201g | 7.473g | 48% |
| Vitamin C | 35.3mg | 2mg | 37% |
| Selenium | 1.3µg | 17µg | 29% |
| Fats | 0.61g | 16.4g | 24% |
| Vitamin B1 | 0.054mg | 0.324mg | 23% |
| Cholesterol | 0mg | 66mg | 22% |
| Vitamin A | 251µg | 62µg | 21% |
| Calories | 32kcal | 372kcal | 17% |
| Manganese | 0.658mg | 0.3mg | 16% |
| Calcium | 232mg | 72mg | 16% |
| Carbs | 5.42g | 50.9g | 15% |
| Folate | 129µg | 72µg | 14% |
| Saturated fat | 0.055g | 3.079g | 14% |
| Iron | 0.47mg | 1.6mg | 14% |
| Monounsaturated fat | 0.03g | 4.797g | 12% |
| Sodium | 17mg | 304mg | 12% |
| Vitamin B3 | 0.742mg | 2.384mg | 10% |
| Vitamin B2 | 0.13mg | 0.265mg | 10% |
| Phosphorus | 25mg | 76mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Protein | 3.02g | 6.2g | 6% |
| Fiber | 4g | 2.4g | 6% |
| Copper | 0.046mg | 0.088mg | 5% |
| Vitamin B6 | 0.165mg | 0.107mg | 4% |
| Choline | 23.2mg | 41.3mg | 3% |
| Potassium | 213mg | 111mg | 3% |
| Vitamin B5 | 0.267mg | 0.406mg | 3% |
| Zinc | 0.21mg | 0.59mg | 3% |
| Magnesium | 27mg | 17mg | 2% |
| Vitamin E | 2.26mg | 1.99mg | 2% |
| Net carbs | 1.42g | 48.5g | N/A |
| Sugar | 0.46g | 31.73g | N/A |
| Tryptophan | 0.031mg | 0.074mg | 0% |
| Threonine | 0.086mg | 0.211mg | 0% |
| Isoleucine | 0.1mg | 0.259mg | 0% |
| Leucine | 0.151mg | 0.458mg | 0% |
| Lysine | 0.117mg | 0.243mg | 0% |
| Methionine | 0.033mg | 0.117mg | 0% |
| Phenylalanine | 0.087mg | 0.3mg | 0% |
| Valine | 0.12mg | 0.291mg | 0% |
| Histidine | 0.047mg | 0.145mg | 0% |
| Omega-3 - DHA | 0g | 0.004g | N/A |
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%
31%
Minerals Daily Need Coverage Score
25%
35%
Comparison summary
Which food is cheaper?
Sweet roll is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 31.27g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 287mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 3.024g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 8)
Which food is richer in minerals?
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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?
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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.