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Marrow-stem Kale vs. Veggie burger — In-Depth Nutrition Comparison

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How are marrow-stem Kale and veggie burgers different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C, while veggie burgers are higher in vitamin B1, vitamin B12, selenium, phosphorus, iron, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 361% more than veggie burgers.
  • Marrow-stem Kale contains 314 times more vitamin A than veggie burgers. Marrow-stem Kale contains 5019IU of vitamin A, while veggie burgers contain 16IU.
  • Marrow-stem Kale is lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than marrow-stem Kale (32).

Collards, raw and Veggie burgers or soyburgers, unprepared types were used in this article.

Infographic

Marrow-stem Kale vs Veggie burger 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +70.6%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +412.8%
Contains more CopperCopper +334.8%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +724%
Contains more ManganeseManganese +44.5%
Contains more SeleniumSelenium +1638.5%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +684.4%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin KVitamin K +10307.1%
Contains more CholineCholine +19.6%
Contains more Vitamin B1Vitamin B1 +4809.3%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +405.8%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.289mg
~equal in Folate ~124µg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +46.4%
Contains more ProteinProtein +419.9%
Contains more FatsFats +932.8%
Contains more CarbsCarbs +163.3%
Contains more OtherOther +89.5%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +5826.7%
Contains more Poly. FatPolyunsaturated fat +906.5%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Veggie burger DV% diff.
Vitamin K 437.1µg 4.2µg 361%
Vitamin B1 0.054mg 2.651mg 216%
Vitamin B12 0µg 2.01µg 84%
Selenium 1.3µg 22.6µg 39%
Vitamin C 35.3mg 4.5mg 34%
Vitamin A 251µg 1µg 28%
Phosphorus 25mg 206mg 26%
Protein 3.02g 15.7g 25%
Sodium 17mg 569mg 24%
Iron 0.47mg 2.41mg 24%
Vitamin B3 0.742mg 3.753mg 19%
Copper 0.046mg 0.2mg 17%
Vitamin E 2.26mg 0.23mg 14%
Manganese 0.658mg 0.951mg 13%
Polyunsaturated fat 0.201g 2.023g 12%
Vitamin B6 0.165mg 0.303mg 11%
Zinc 0.21mg 1.26mg 10%
Calcium 232mg 136mg 10%
Vitamin B2 0.13mg 0.244mg 9%
Fats 0.61g 6.3g 9%
Calories 32kcal 177kcal 7%
Magnesium 27mg 56mg 7%
Saturated fat 0.055g 1.44g 6%
Fiber 4g 4.9g 4%
Potassium 213mg 333mg 4%
Monounsaturated fat 0.03g 1.778g 4%
Carbs 5.42g 14.27g 3%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Folate 129µg 124µg 1%
Choline 23.2mg 19.4mg 1%
Net carbs 1.42g 9.37g N/A
Sugar 0.46g 1.07g N/A
Vitamin B5 0.267mg 0.289mg 0%
Tryptophan 0.031mg 0.162mg 0%
Threonine 0.086mg 0.605mg 0%
Isoleucine 0.1mg 0.78mg 0%
Leucine 0.151mg 1.399mg 0%
Lysine 0.117mg 1.004mg 0%
Methionine 0.033mg 0.291mg 0%
Phenylalanine 0.087mg 0.885mg 0%
Valine 0.12mg 0.89mg 0%
Histidine 0.047mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.385g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 27)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.