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

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Significant differences between marrow-stem Kale and tart

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium; however, tart is richer in iron, vitamin B2, selenium, vitamin B1, vitamin B3, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than tart.
  • Tart has 9 times less vitamin C than marrow-stem Kale. Marrow-stem Kale has 35.3mg of vitamin C, while tart has 3.8mg.
  • Tart has a higher glycemic index. The glycemic index of tart is 45, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Breakfast tart, low fat.

Infographic

Marrow-stem Kale vs Tart 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%
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +222.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +63%
Contains more IronIron +627.7%
Contains more CopperCopper +58.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +272%
Contains more SeleniumSelenium +892.3%

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%
Tart
5
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +828.9%
Contains more Vitamin EVitamin E +326.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +29%
Contains more CholineCholine +176.2%
Contains more Vitamin AVitamin A +13.5%
Contains more Vitamin B1Vitamin B1 +427.8%
Contains more Vitamin B2Vitamin B2 +322.3%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more Vitamin B6Vitamin B6 +130.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +644.4%
Contains more OtherOther +12.7%
Contains more ProteinProtein +32.1%
Contains more FatsFats +882%
Contains more CarbsCarbs +1317%

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +11026.7%
Contains more Poly. FatPolyunsaturated fat +336.8%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Tart DV% diff.
Vitamin K 437.1µg 0.4µg 364%
Iron 0.47mg 3.42mg 37%
Vitamin C 35.3mg 3.8mg 35%
Vitamin B2 0.13mg 0.549mg 32%
Manganese 0.658mg 29%
Carbs 5.42g 76.8g 24%
Selenium 1.3µg 12.9µg 21%
Vitamin B1 0.054mg 0.285mg 19%
Vitamin B3 0.742mg 3.8mg 19%
Calcium 232mg 44mg 19%
Vitamin B6 0.165mg 0.38mg 17%
Calories 32kcal 372kcal 17%
Sodium 17mg 361mg 15%
Vitamin E 2.26mg 0.53mg 12%
Phosphorus 25mg 93mg 10%
Fiber 4g 1.5g 10%
Monounsaturated fat 0.03g 3.338g 8%
Fats 0.61g 5.99g 8%
Folate 129µg 100µg 7%
Saturated fat 0.055g 1.393g 6%
Polyunsaturated fat 0.201g 0.878g 5%
Vitamin B5 0.267mg 5%
Vitamin A 251µg 285µg 4%
Potassium 213mg 66mg 4%
Magnesium 27mg 44mg 4%
Choline 23.2mg 8.4mg 3%
Copper 0.046mg 0.073mg 3%
Protein 3.02g 3.99g 2%
Zinc 0.21mg 0.28mg 1%
Net carbs 1.42g 75.3g N/A
Sugar 0.46g 4.87g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Tart
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
43%
Tart
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
37%
Tart

Comparison summary

Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is cheaper?
Tart
Tart is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 344mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.338g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.