Marrow-stem Kale vs. Tomatillo — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and tomatillos
- Marrow-stem Kale has more vitamin K, vitamin A, folate, vitamin C, calcium, vitamin E, fiber, vitamin B6, and vitamin B2; however, tomatillos are higher in manganese.
- Tomatillos cover your daily manganese needs 6624% more than marrow-stem Kale.
- Tomatillos contain 44 times less vitamin A than marrow-stem Kale. Marrow-stem Kale contains 5019IU of vitamin A, while tomatillos contain 114IU.
Food varieties used in this article are Collards, raw and Tomatillos, raw.
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.
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +3214.3% |
| Contains more SeleniumSelenium | +160% |
| Contains more PotassiumPotassium | +25.8% |
| Contains more IronIron | +31.9% |
| Contains more CopperCopper | +71.7% |
| Contains more PhosphorusPhosphorus | +56% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +23152.3% |
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.
| Contains more Vitamin CVitamin C | +201.7% |
| Contains more Vitamin AVitamin A | +4083.3% |
| Contains more Vitamin EVitamin E | +494.7% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B5Vitamin B5 | +78% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin KVitamin K | +4227.7% |
| Contains more FolateFolate | +1742.9% |
| Contains more CholineCholine | +205.3% |
| Contains more Vitamin B3Vitamin B3 | +149.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.658mg | 153mg | 6624% |
| Vitamin K | 437.1µg | 10.1µg | 356% |
| Folate | 129µg | 7µg | 31% |
| Vitamin A | 251µg | 6µg | 27% |
| Vitamin C | 35.3mg | 11.7mg | 26% |
| Calcium | 232mg | 7mg | 23% |
| Vitamin E | 2.26mg | 0.38mg | 13% |
| Fiber | 4g | 1.9g | 8% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Vitamin B3 | 0.742mg | 1.85mg | 7% |
| Vitamin B2 | 0.13mg | 0.035mg | 7% |
| Copper | 0.046mg | 0.079mg | 4% |
| Protein | 3.02g | 0.96g | 4% |
| Choline | 23.2mg | 7.6mg | 3% |
| Vitamin B5 | 0.267mg | 0.15mg | 2% |
| Phosphorus | 25mg | 39mg | 2% |
| Iron | 0.47mg | 0.62mg | 2% |
| Potassium | 213mg | 268mg | 2% |
| Magnesium | 27mg | 20mg | 2% |
| Sodium | 17mg | 1mg | 1% |
| Selenium | 1.3µg | 0.5µg | 1% |
| Polyunsaturated fat | 0.201g | 0.417g | 1% |
| Fats | 0.61g | 1.02g | 1% |
| Vitamin B1 | 0.054mg | 0.044mg | 1% |
| Calories | 32kcal | 32kcal | 0% |
| Carbs | 5.42g | 5.84g | 0% |
| Net carbs | 1.42g | 3.94g | N/A |
| Sugar | 0.46g | 3.93g | N/A |
| Zinc | 0.21mg | 0.22mg | 0% |
| Saturated fat | 0.055g | 0.139g | 0% |
| Monounsaturated fat | 0.03g | 0.155g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
0.96 g
Fats:
1.02 g
Carbs:
5.84 g
Water:
91.63 g
Other:
0.55 g
| Contains more ProteinProtein | +214.6% |
| Contains more OtherOther | +141.8% |
| Contains more FatsFats | +67.2% |
~equal in
Carbs
~5.84g
~equal in
Water
~91.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.139 g
Monounsaturated fat:
Mono. Fat
0.155 g
Polyunsaturated fat:
Poly. Fat
0.417 g
| Contains less Sat. FatSaturated fat | -60.4% |
| Contains more Mono. FatMonounsaturated fat | +416.7% |
| Contains more Poly. FatPolyunsaturated fat | +107.5% |
