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  6. Marrow-stem Kale vs. Tamarind

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

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Summary of differences between marrow-stem Kale and tamarind

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E, while tamarind has more vitamin B1, iron, magnesium, and phosphorus.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than tamarind.
  • Marrow-stem Kale contains 167 times more vitamin A than tamarind. While marrow-stem Kale contains 5019IU of vitamin A, tamarind contains only 30IU.

These are the specific foods used in this comparison Collards, raw and Tamarinds, raw.

Infographic

Marrow-stem Kale vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CalciumCalcium +213.5%
Contains more ZincZinc +110%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +240.7%
Contains more PotassiumPotassium +194.8%
Contains more IronIron +495.7%
Contains more CopperCopper +87%
Contains more PhosphorusPhosphorus +352%
~equal in Selenium ~1.3µg

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +908.6%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +2160%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +15510.7%
Contains more FolateFolate +821.4%
Contains more CholineCholine +169.8%
Contains more Vitamin B1Vitamin B1 +692.6%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +161.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Tamarind DV% diff.
Vitamin K 437.1µg 2.8µg 362%
Vitamin C 35.3mg 3.5mg 35%
Vitamin B1 0.054mg 0.428mg 31%
Folate 129µg 14µg 29%
Iron 0.47mg 2.8mg 29%
Manganese 0.658mg 29%
Vitamin A 251µg 2µg 28%
Carbs 5.42g 62.5g 19%
Calcium 232mg 74mg 16%
Magnesium 27mg 92mg 15%
Vitamin E 2.26mg 0.1mg 14%
Phosphorus 25mg 113mg 13%
Potassium 213mg 628mg 12%
Calories 32kcal 239kcal 10%
Vitamin B6 0.165mg 0.066mg 8%
Vitamin B3 0.742mg 1.938mg 7%
Copper 0.046mg 0.086mg 4%
Fiber 4g 5.1g 4%
Choline 23.2mg 8.6mg 3%
Vitamin B5 0.267mg 0.143mg 2%
Vitamin B2 0.13mg 0.152mg 2%
Polyunsaturated fat 0.201g 0.059g 1%
Saturated fat 0.055g 0.272g 1%
Zinc 0.21mg 0.1mg 1%
Protein 3.02g 2.8g 0%
Fats 0.61g 0.6g 0%
Net carbs 1.42g 57.4g N/A
Sugar 0.46g 38.8g N/A
Sodium 17mg 28mg 0%
Selenium 1.3µg 1.3µg 0%
Monounsaturated fat 0.03g 0.181g 0%
Tryptophan 0.031mg 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0.139mg 0%
Methionine 0.033mg 0.014mg 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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more WaterWater +185.4%
Contains more CarbsCarbs +1053.1%
Contains more OtherOther +103%
~equal in Protein ~2.8g
~equal in Fats ~0.6g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +240.7%
Contains more Mono. FatMonounsaturated fat +503.3%

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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
  2. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.