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Marrow-stem Kale vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and taco

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese, while taco has more vitamin B12, phosphorus, and selenium.
  • Marrow-stem Kale covers your daily need for vitamin K, 352% more than taco.
  • Marrow-stem Kale contains 88 times more vitamin C than taco. While marrow-stem Kale contains 35.3mg of vitamin C, taco contains only 0.4mg.
  • The amount of sodium in marrow-stem Kale is lower.

These are the specific foods used in this comparison Collards, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Marrow-stem Kale vs Taco 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%
Taco
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +160.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +164.3%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +153.2%
Contains more CopperCopper +67.4%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +612%
Contains more SeleniumSelenium +607.7%
~equal in Potassium ~209mg

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%
Taco
4
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +1155%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +2756.9%
Contains more FolateFolate +578.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +37.9%
~equal in Vitamin B1 ~0.05mg

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
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +57.2%
Contains more ProteinProtein +193.4%
Contains more FatsFats +1982%
Contains more CarbsCarbs +266.2%
Contains more OtherOther +18%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +14603.3%
Contains more Poly. FatPolyunsaturated fat +1413.4%

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 Taco
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Taco DV% diff.
Vitamin K 437.1µg 15.3µg 352%
Vitamin B12 0µg 0.93µg 39%
Vitamin C 35.3mg 0.4mg 39%
Folate 129µg 19µg 28%
Vitamin A 251µg 20µg 26%
Phosphorus 25mg 178mg 22%
Saturated fat 0.055g 4.384g 20%
Fats 0.61g 12.7g 19%
Polyunsaturated fat 0.201g 3.042g 19%
Manganese 0.658mg 0.249mg 18%
Sodium 17mg 397mg 17%
Zinc 0.21mg 1.75mg 14%
Selenium 1.3µg 9.2µg 14%
Calcium 232mg 89mg 14%
Protein 3.02g 8.86g 12%
Vitamin E 2.26mg 0.6mg 11%
Monounsaturated fat 0.03g 4.411g 11%
Calories 32kcal 226kcal 10%
Iron 0.47mg 1.19mg 9%
Cholesterol 0mg 28mg 9%
Vitamin B6 0.165mg 0.09mg 6%
Starch 14.78g 6%
Vitamin B3 0.742mg 1.65mg 6%
Vitamin B2 0.13mg 0.06mg 5%
Vitamin B5 0.267mg 5%
Carbs 5.42g 19.85g 5%
Copper 0.046mg 0.077mg 3%
Choline 23.2mg 32mg 2%
Vitamin D 0µg 0.1µg 1%
Magnesium 27mg 32mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 1.42g 15.95g N/A
Potassium 213mg 209mg 0%
Sugar 0.46g 0.9g N/A
Fiber 4g 3.9g 0%
Vitamin B1 0.054mg 0.05mg 0%
Trans fat 0g 0.467g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Taco
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
120%
Marrow-stem Kale
22%
Taco
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
40%
Taco

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 4.329g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.