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  6. Marrow-stem Kale vs. Wakame

Marrow-stem Kale vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and wakame

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and fiber; however, wakame is richer in manganese, copper, iron, magnesium, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 360% more than wakame.
  • Wakame has 14 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while wakame has 360IU.
  • Marrow-stem Kale contains less sodium.

Specific food types used in this comparison are Collards, raw and Seaweed, wakame, raw.

Infographic

Marrow-stem Kale vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +54.7%
Contains more PotassiumPotassium +326%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +296.3%
Contains more IronIron +363.8%
Contains more CopperCopper +517.4%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +112.8%

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%
Wakame
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +1294.4%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +8147.2%
Contains more CholineCholine +66.9%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +115.6%
Contains more Vitamin B5Vitamin B5 +161%
Contains more FolateFolate +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wakame DV% diff.
Vitamin K 437.1µg 5.3µg 360%
Sodium 17mg 872mg 37%
Vitamin C 35.3mg 3mg 36%
Manganese 0.658mg 1.4mg 32%
Vitamin A 251µg 18µg 26%
Copper 0.046mg 0.284mg 26%
Iron 0.47mg 2.18mg 21%
Magnesium 27mg 107mg 19%
Folate 129µg 196µg 17%
Fiber 4g 0.5g 14%
Vitamin B6 0.165mg 0.002mg 13%
Vitamin B5 0.267mg 0.697mg 9%
Calcium 232mg 150mg 8%
Vitamin B2 0.13mg 0.23mg 8%
Vitamin E 2.26mg 1mg 8%
Phosphorus 25mg 80mg 8%
Vitamin B3 0.742mg 1.6mg 5%
Potassium 213mg 50mg 5%
Zinc 0.21mg 0.38mg 2%
Choline 23.2mg 13.9mg 2%
Calories 32kcal 45kcal 1%
Vitamin B1 0.054mg 0.06mg 1%
Selenium 1.3µg 0.7µg 1%
Carbs 5.42g 9.14g 1%
Protein 3.02g 3.03g 0%
Fats 0.61g 0.64g 0%
Net carbs 1.42g 8.64g N/A
Sugar 0.46g 0.65g N/A
Saturated fat 0.055g 0.13g 0%
Monounsaturated fat 0.03g 0.058g 0%
Polyunsaturated fat 0.201g 0.218g 0%
Tryptophan 0.031mg 0.035mg 0%
Threonine 0.086mg 0.165mg 0%
Isoleucine 0.1mg 0.087mg 0%
Leucine 0.151mg 0.257mg 0%
Lysine 0.117mg 0.112mg 0%
Methionine 0.033mg 0.063mg 0%
Phenylalanine 0.087mg 0.112mg 0%
Valine 0.12mg 0.209mg 0%
Histidine 0.047mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +12%
Contains more CarbsCarbs +68.6%
Contains more OtherOther +441.4%
~equal in Protein ~3.03g
~equal in Fats ~0.64g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +93.3%
~equal in Polyunsaturated fat ~0.218g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.