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  6. Marrow-stem Kale vs. Tomato soup

Marrow-stem Kale vs. Tomato soup — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and tomato soup

  • The amount of vitamin K, vitamin A, folate, vitamin C, manganese, calcium, fiber, vitamin E, vitamin B2, and vitamin B6 in marrow-stem Kale is higher than in tomato soup.
  • Marrow-stem Kale covers your daily vitamin K needs 363% more than tomato soup.

Specific food types used in this comparison are Collards, raw and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Marrow-stem Kale vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +2800%
Contains more IronIron +62.1%
Contains more CopperCopper +58.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +882.1%
Contains more PotassiumPotassium +29.1%
Contains more SeleniumSelenium +15.4%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin CVitamin C +460.3%
Contains more Vitamin AVitamin A +2410%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +1757.1%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +29040%
Contains more FolateFolate +∞%
Contains more CholineCholine +268.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Tomato soup DV% diff.
Vitamin K 437.1µg 1.5µg 363%
Folate 129µg 0µg 32%
Vitamin C 35.3mg 6.3mg 32%
Vitamin A 251µg 10µg 27%
Manganese 0.658mg 0.067mg 26%
Calcium 232mg 8mg 22%
Vitamin E 2.26mg 0.17mg 14%
Fiber 4g 0.5g 14%
Vitamin B6 0.165mg 0.042mg 9%
Vitamin B2 0.13mg 0.007mg 9%
Sodium 17mg 186mg 7%
Vitamin B5 0.267mg 5%
Protein 3.02g 0.71g 5%
Magnesium 27mg 7mg 5%
Vitamin B1 0.054mg 0.02mg 3%
Choline 23.2mg 6.3mg 3%
Iron 0.47mg 0.29mg 2%
Potassium 213mg 275mg 2%
Vitamin B3 0.742mg 0.42mg 2%
Copper 0.046mg 0.029mg 2%
Phosphorus 25mg 15mg 1%
Zinc 0.21mg 0.09mg 1%
Carbs 5.42g 7.45g 1%
Polyunsaturated fat 0.201g 0.077g 1%
Fats 0.61g 0.21g 1%
Calories 32kcal 32kcal 0%
Net carbs 1.42g 6.95g N/A
Sugar 0.46g 4.03g N/A
Selenium 1.3µg 1.5µg 0%
Saturated fat 0.055g 0.056g 0%
Monounsaturated fat 0.03g 0.067g 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +325.4%
Contains more FatsFats +190.5%
Contains more OtherOther +23.1%
Contains more CarbsCarbs +37.5%
~equal in Water ~90.55g

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Poly. FatPolyunsaturated fat +161%
Contains more Mono. FatMonounsaturated fat +123.3%
~equal in Saturated fat ~0.056g

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.