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  6. Marrow-stem Kale vs. Turkey meat

Marrow-stem Kale vs. Turkey meat — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and turkey meat?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate, yet turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • The glycemic index of turkey meat is lower.

We used Collards, raw and Turkey, whole, meat, and skin, cooked, roasted types in this article.

Infographic

Marrow-stem Kale vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +1557.1%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +4600%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +131.9%
Contains more CopperCopper +102.2%
Contains more ZincZinc +1081%
Contains more PhosphorusPhosphorus +792%
Contains more SeleniumSelenium +2192.3%

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%
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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B3Vitamin B3 +1190.2%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +276.7%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Turkey meat DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin B3 0.742mg 9.573mg 55%
Selenium 1.3µg 29.8µg 52%
Protein 3.02g 28.55g 51%
Vitamin B12 0µg 1.02µg 43%
Vitamin C 35.3mg 0mg 39%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.165mg 0.616mg 35%
Folate 129µg 9µg 30%
Phosphorus 25mg 223mg 28%
Manganese 0.658mg 0.014mg 28%
Vitamin A 251µg 12µg 27%
Calcium 232mg 14mg 22%
Zinc 0.21mg 2.48mg 21%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.07mg 15%
Vitamin B5 0.267mg 0.948mg 14%
Polyunsaturated fat 0.201g 2.119g 13%
Choline 23.2mg 87.4mg 12%
Vitamin B2 0.13mg 0.281mg 12%
Saturated fat 0.055g 2.155g 10%
Fats 0.61g 7.39g 10%
Calories 32kcal 189kcal 8%
Iron 0.47mg 1.09mg 8%
Monounsaturated fat 0.03g 2.647g 7%
Copper 0.046mg 0.093mg 5%
Sodium 17mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Carbs 5.42g 0.06g 2%
Vitamin B1 0.054mg 0.045mg 1%
Potassium 213mg 239mg 1%
Magnesium 27mg 30mg 1%
Net carbs 1.42g 0.06g N/A
Sugar 0.46g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.031mg 0.291mg 0%
Threonine 0.086mg 1.004mg 0%
Isoleucine 0.1mg 0.796mg 0%
Leucine 0.151mg 1.925mg 0%
Lysine 0.117mg 2.282mg 0%
Methionine 0.033mg 0.724mg 0%
Phenylalanine 0.087mg 0.903mg 0%
Valine 0.12mg 0.902mg 0%
Histidine 0.047mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +8933.3%
Contains more WaterWater +41.1%
Contains more OtherOther +177.1%
Contains more ProteinProtein +845.4%
Contains more FatsFats +1111.5%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +8723.3%
Contains more Poly. FatPolyunsaturated fat +954.2%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.