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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
25%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.055g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 9)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (17 mg)
Which food is richer in vitamins?
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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.