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  6. Marrow-stem Kale vs. Taco salad

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

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The main differences between marrow-stem Kale and taco salad

  • Marrow-stem Kale has more vitamin A, vitamin C, folate, manganese, and calcium; however, taco salad has more vitamin B12, zinc, and iron.
  • Daily need coverage for vitamin A for marrow-stem Kale is 94% higher.
  • Taco salad has 20 times less vitamin C than marrow-stem Kale. Marrow-stem Kale has 35.3mg of vitamin C, while taco salad has 1.8mg.
  • Marrow-stem Kale is lower in sodium.

Food types used in this article are Collards, raw and Fast foods, taco salad.

Infographic

Marrow-stem Kale vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more CalciumCalcium +139.2%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +294%
Contains more IronIron +144.7%
Contains more CopperCopper +145.7%
Contains more ZincZinc +547.6%
Contains more PhosphorusPhosphorus +188%
Contains more SeleniumSelenium +69.2%
~equal in Magnesium ~26mg
~equal in Potassium ~210mg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +1861.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +207.1%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Choline ~23.3mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Taco salad DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 1.8mg 37%
Vitamin A 251µg 28%
Folate 129µg 42µg 22%
Manganese 0.658mg 0.167mg 21%
Sodium 17mg 385mg 16%
Fiber 4g 16%
Saturated fat 0.055g 3.446g 15%
Vitamin E 2.26mg 15%
Calcium 232mg 97mg 14%
Vitamin B12 0µg 0.32µg 13%
Fats 0.61g 7.46g 11%
Zinc 0.21mg 1.36mg 10%
Iron 0.47mg 1.15mg 9%
Vitamin B5 0.267mg 0.68mg 8%
Protein 3.02g 6.68g 7%
Phosphorus 25mg 72mg 7%
Copper 0.046mg 0.113mg 7%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.03g 2.606g 6%
Polyunsaturated fat 0.201g 0.883g 5%
Calories 32kcal 141kcal 5%
Vitamin B2 0.13mg 0.18mg 4%
Vitamin B6 0.165mg 0.11mg 4%
Vitamin B3 0.742mg 1.24mg 3%
Selenium 1.3µg 2.2µg 2%
Carbs 5.42g 11.91g 2%
Net carbs 1.42g 11.91g N/A
Magnesium 27mg 26mg 0%
Potassium 213mg 210mg 0%
Sugar 0.46g N/A
Vitamin B1 0.054mg 0.05mg 0%
Choline 23.2mg 23.3mg 0%
Tryptophan 0.031mg 0.075mg 0%
Threonine 0.086mg 0.254mg 0%
Isoleucine 0.1mg 0.311mg 0%
Leucine 0.151mg 0.549mg 0%
Lysine 0.117mg 0.486mg 0%
Methionine 0.033mg 0.145mg 0%
Phenylalanine 0.087mg 0.277mg 0%
Valine 0.12mg 0.343mg 0%
Histidine 0.047mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +23.9%
Contains more ProteinProtein +121.2%
Contains more FatsFats +1123%
Contains more CarbsCarbs +119.7%
Contains more OtherOther +20.3%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +8586.7%
Contains more Poly. FatPolyunsaturated fat +339.3%

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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

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.