Marrow-stem Kale vs. Vegetable — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and vegetable
- Vegetable has less vitamin K, vitamin C, folate, calcium, vitamin A, vitamin E, manganese, and vitamin B6.
- Marrow-stem Kale covers your daily vitamin K needs 345% more than vegetable.
- Vegetable contains 11 times less vitamin C than marrow-stem Kale. Marrow-stem Kale contains 35.3mg of vitamin C, while vegetable contains 3.2mg.
- The glycemic index of vegetable is higher.
Food varieties used in this article are Collards, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 | +22.7% |
| Contains more CalciumCalcium | +828% |
| Contains more PotassiumPotassium | +26% |
| Contains less SodiumSodium | -51.4% |
| Contains more ManganeseManganese | +73.6% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more IronIron | +74.5% |
| Contains more CopperCopper | +80.4% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +104% |
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 | +1003.1% |
| Contains more Vitamin AVitamin A | +17.3% |
| Contains more Vitamin EVitamin E | +494.7% |
| Contains more Vitamin B5Vitamin B5 | +76.8% |
| Contains more Vitamin B6Vitamin B6 | +123% |
| Contains more Vitamin KVitamin K | +1760% |
| Contains more FolateFolate | +578.9% |
| Contains more Vitamin B1Vitamin B1 | +31.5% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 23.5µg | 345% |
| Vitamin C | 35.3mg | 3.2mg | 36% |
| Folate | 129µg | 19µg | 28% |
| Calcium | 232mg | 25mg | 21% |
| Vitamin E | 2.26mg | 0.38mg | 13% |
| Manganese | 0.658mg | 0.379mg | 12% |
| Vitamin B6 | 0.165mg | 0.074mg | 7% |
| Phosphorus | 25mg | 51mg | 4% |
| Iron | 0.47mg | 0.82mg | 4% |
| Vitamin A | 251µg | 214µg | 4% |
| Copper | 0.046mg | 0.083mg | 4% |
| Carbs | 5.42g | 13.09g | 3% |
| Zinc | 0.21mg | 0.49mg | 3% |
| Calories | 32kcal | 65kcal | 2% |
| Vitamin B5 | 0.267mg | 0.151mg | 2% |
| Fiber | 4g | 4.4g | 2% |
| Selenium | 1.3µg | 0.3µg | 2% |
| Vitamin B3 | 0.742mg | 0.851mg | 1% |
| Vitamin B2 | 0.13mg | 0.12mg | 1% |
| Polyunsaturated fat | 0.201g | 0.072g | 1% |
| Vitamin B1 | 0.054mg | 0.071mg | 1% |
| Fats | 0.61g | 0.15g | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Sodium | 17mg | 35mg | 1% |
| Potassium | 213mg | 169mg | 1% |
| Protein | 3.02g | 2.86g | 0% |
| Net carbs | 1.42g | 8.69g | N/A |
| Sugar | 0.46g | 3.12g | N/A |
| Choline | 23.2mg | 24.1mg | 0% |
| Saturated fat | 0.055g | 0.031g | 0% |
| Monounsaturated fat | 0.03g | 0.01g | 0% |
| Tryptophan | 0.031mg | 0.029mg | 0% |
| Threonine | 0.086mg | 0.115mg | 0% |
| Isoleucine | 0.1mg | 0.139mg | 0% |
| Leucine | 0.151mg | 0.19mg | 0% |
| Lysine | 0.117mg | 0.17mg | 0% |
| Methionine | 0.033mg | 0.034mg | 0% |
| Phenylalanine | 0.087mg | 0.12mg | 0% |
| Valine | 0.12mg | 0.149mg | 0% |
| Histidine | 0.047mg | 0.073mg | 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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more FatsFats | +306.7% |
| Contains more OtherOther | +98.5% |
| Contains more CarbsCarbs | +141.5% |
~equal in
Protein
~2.86g
~equal in
Water
~83.23g
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
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +179.2% |
| Contains less Sat. FatSaturated fat | -43.6% |
