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 Folate, Vitamin A RAE, Manganese, and Calcium, however, Wasabi is richer in Fiber, Zinc, Copper, Potassium, Magnesium, and Vitamin B6.
- Marrow-stem Kale's daily need coverage for Folate is 28% higher.
- Marrow-stem Kale has 126 times more Vitamin A RAE than Wasabi. While Marrow-stem Kale has 251µg of Vitamin A RAE, Wasabi has only 2µg.
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
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Calcium
+81.3%
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Manganese
+68.3%
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Iron
+119.1%
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Magnesium
+155.6%
Contains
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Phosphorus
+220%
Contains
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Potassium
+166.7%
Contains
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Zinc
+671.4%
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Copper
+237%
Equal in Sodium - 17
Contains
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Calcium
+81.3%
Contains
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Manganese
+68.3%
Contains
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Iron
+119.1%
Contains
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Magnesium
+155.6%
Contains
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Phosphorus
+220%
Contains
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Potassium
+166.7%
Contains
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Zinc
+671.4%
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Copper
+237%
Equal in Sodium - 17
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.
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Contains
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Vitamin A
+14240%
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Vitamin B2
+14%
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Vitamin B5
+31.5%
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Folate
+616.7%
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Vitamin C
+18.7%
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Vitamin B1
+142.6%
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Vitamin B6
+66.1%
Equal in Vitamin B3 - 0.743
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Vitamin A
+14240%
Contains
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Vitamin B2
+14%
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Vitamin B5
+31.5%
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Folate
+616.7%
Contains
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Vitamin C
+18.7%
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Vitamin B1
+142.6%
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Vitamin B6
+66.1%
Equal in Vitamin B3 - 0.743
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+29.7%
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Protein
+58.9%
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Carbs
+334.3%
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Other
+44.4%
Equal in Fats - 0.63
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
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Water
+29.7%
Contains
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Protein
+58.9%
Contains
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Carbs
+334.3%
Contains
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Other
+44.4%
Equal in Fats - 0.63
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 Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 15.74g |
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| Protein | 3.02g | 4.8g |
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| Fats | 0.61g | 0.63g |
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| Carbs | 5.42g | 23.54g |
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| Calories | 32kcal | 109kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 7.8g |
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| Calcium | 232mg | 128mg |
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| Iron | 0.47mg | 1.03mg |
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| Magnesium | 27mg | 69mg |
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| Phosphorus | 25mg | 80mg |
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| Potassium | 213mg | 568mg |
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| Sodium | 17mg | 17mg | |
| Zinc | 0.21mg | 1.62mg |
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| Copper | 0.046mg | 0.155mg |
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| Manganese | 0.658mg | 0.391mg |
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| Selenium | 1.3µg |
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| Vitamin A | 5019IU | 35IU |
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| Vitamin A RAE | 251µg | 2µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 41.9mg |
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| Vitamin B1 | 0.054mg | 0.131mg |
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| Vitamin B2 | 0.13mg | 0.114mg |
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| Vitamin B3 | 0.742mg | 0.743mg |
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| Vitamin B5 | 0.267mg | 0.203mg |
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| Vitamin B6 | 0.165mg | 0.274mg |
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| Folate | 129µg | 18µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
147%
25%
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 Sodium?
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The foods are relatively equal in Sodium (17 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 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.