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  6. Marrow-stem Kale vs. Taro

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

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How are marrow-stem Kale and taro different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese; however, taro is richer in copper, potassium, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale contains 66 times more vitamin A than taro. While marrow-stem Kale contains 5019IU of vitamin A, taro contains only 76IU.
  • Marrow-stem Kale has a lower glycemic index (32) than taro (54).

Collards, raw and Taro, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Taro 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%
Taro
Taro
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more CalciumCalcium +439.5%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +177.5%
Contains more IronIron +17%
Contains more CopperCopper +273.9%
Contains more PhosphorusPhosphorus +236%
Contains less SodiumSodium -35.3%
~equal in Zinc ~0.23mg

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%
Taro
Taro
3
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +684.4%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin KVitamin K +43610%
Contains more FolateFolate +486.4%
Contains more CholineCholine +34.1%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +71.5%
~equal in Vitamin E ~2.38mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Taro DV% diff.
Vitamin K 437.1µg 1µg 363%
Vitamin C 35.3mg 4.5mg 34%
Folate 129µg 22µg 27%
Vitamin A 251µg 4µg 27%
Calcium 232mg 43mg 19%
Copper 0.046mg 0.172mg 14%
Manganese 0.658mg 0.383mg 12%
Potassium 213mg 591mg 11%
Vitamin B6 0.165mg 0.283mg 9%
Phosphorus 25mg 84mg 8%
Vitamin B2 0.13mg 0.025mg 8%
Carbs 5.42g 26.46g 7%
Calories 32kcal 112kcal 4%
Protein 3.02g 1.5g 3%
Vitamin B1 0.054mg 0.095mg 3%
Choline 23.2mg 17.3mg 1%
Polyunsaturated fat 0.201g 0.083g 1%
Vitamin E 2.26mg 2.38mg 1%
Selenium 1.3µg 0.7µg 1%
Iron 0.47mg 0.55mg 1%
Vitamin B3 0.742mg 0.6mg 1%
Vitamin B5 0.267mg 0.303mg 1%
Magnesium 27mg 33mg 1%
Fats 0.61g 0.2g 1%
Net carbs 1.42g 22.36g N/A
Sugar 0.46g 0.4g N/A
Fiber 4g 4.1g 0%
Zinc 0.21mg 0.23mg 0%
Sodium 17mg 11mg 0%
Saturated fat 0.055g 0.041g 0%
Monounsaturated fat 0.03g 0.016g 0%
Tryptophan 0.031mg 0.023mg 0%
Threonine 0.086mg 0.069mg 0%
Isoleucine 0.1mg 0.054mg 0%
Leucine 0.151mg 0.111mg 0%
Lysine 0.117mg 0.067mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.087mg 0.082mg 0%
Valine 0.12mg 0.082mg 0%
Histidine 0.047mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
Contains more WaterWater +26.9%
Contains more CarbsCarbs +388.2%
~equal in Other ~1.2g

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +142.2%
Contains less Sat. FatSaturated fat -25.5%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.