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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.

Infographic

Marrow-stem Kale vs Wasabi 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%
Wasabi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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%
~equal in Sodium ~17mg

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%
Wasabi
3
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.743mg
~equal in Vitamin B12 ~0µg

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
Wasabi
4
5% 24% 69% 2%
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.
Marrow-stem Kale Wasabi
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wasabi 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?

ok
ok
is better in case of low diet
Marrow-stem Kale Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.055g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 9)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.