Marrow-stem Kale vs. Wasabi — In-Depth Nutrition Comparison
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Differences between marrow-stem Kale and wasabi
- Marrow-stem Kale is higher in vitamin A, folate, manganese, and calcium; however, wasabi is richer in fiber, zinc, copper, potassium, magnesium, and vitamin B6.
- Marrow-stem Kale's daily need coverage for vitamin A is 100% higher.
- Marrow-stem Kale has 7 times more folate than wasabi. While marrow-stem Kale has 129µg of folate, wasabi has only 18µg.
The food types used in this comparison are Collards, raw and Wasabi, root, raw.
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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 CalciumCalcium | +81.3% |
| Contains more ManganeseManganese | +68.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more PotassiumPotassium | +166.7% |
| Contains more IronIron | +119.1% |
| Contains more CopperCopper | +237% |
| Contains more ZincZinc | +671.4% |
| Contains more PhosphorusPhosphorus | +220% |
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 AVitamin A | +12450% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +616.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +18.7% |
| Contains more Vitamin B1Vitamin B1 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin A | 251µg | 2µg | 28% |
| Folate | 129µg | 18µg | 28% |
| Vitamin E | 2.26mg | 15% | |
| Fiber | 4g | 7.8g | 15% |
| Zinc | 0.21mg | 1.62mg | 13% |
| Manganese | 0.658mg | 0.391mg | 12% |
| Copper | 0.046mg | 0.155mg | 12% |
| Magnesium | 27mg | 69mg | 10% |
| Calcium | 232mg | 128mg | 10% |
| Potassium | 213mg | 568mg | 10% |
| Vitamin B6 | 0.165mg | 0.274mg | 8% |
| Phosphorus | 25mg | 80mg | 8% |
| Iron | 0.47mg | 1.03mg | 7% |
| Vitamin C | 35.3mg | 41.9mg | 7% |
| Carbs | 5.42g | 23.54g | 6% |
| Vitamin B1 | 0.054mg | 0.131mg | 6% |
| Protein | 3.02g | 4.8g | 4% |
| Choline | 23.2mg | 4% | |
| Calories | 32kcal | 109kcal | 4% |
| Selenium | 1.3µg | 2% | |
| Vitamin B2 | 0.13mg | 0.114mg | 1% |
| Polyunsaturated fat | 0.201g | 1% | |
| Vitamin B5 | 0.267mg | 0.203mg | 1% |
| Fats | 0.61g | 0.63g | 0% |
| Net carbs | 1.42g | 15.74g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 17mg | 17mg | 0% |
| Vitamin B3 | 0.742mg | 0.743mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 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
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more WaterWater | +29.7% |
| Contains more ProteinProtein | +58.9% |
| Contains more CarbsCarbs | +334.3% |
| Contains more OtherOther | +44.4% |
~equal in
Fats
~0.63g
