Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Marrow-stem Kale vs Watercress - In-Depth Nutrition Comparison

Compare

Important differences between Marrow-stem Kale and Watercress

  • Marrow-stem Kale has more Vitamin K, Folate, Manganese, Fiber, Calcium, Vitamin A, and Vitamin E , however Watercress is richer in Vitamin C.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 156% more.
  • Marrow-stem Kale contains 14 times more Folate than Watercress. Marrow-stem Kale contains 129µg of Folate, while Watercress contains 9µg.

The food varieties used in the comparison are Collards, raw and Watercress, raw.

Infographic

Marrow-stem Kale vs Watercress infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Folate +1333.3%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Equal in Vitamin B2 - 0.12
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Folate +1333.3%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Equal in Vitamin B2 - 0.12

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
91
Watercress
Mineral Summary Score
20
Marrow-stem Kale
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
14%
Watercress
Carbohydrates
5%
Marrow-stem Kale
1%
Watercress
Fats
3%
Marrow-stem Kale
0%
Watercress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Watercress Opinion
Calories 32 11 Marrow-stem Kale
Protein 3.02 2.3 Marrow-stem Kale
Fats 0.61 0.1 Marrow-stem Kale
Vitamin C 35.3 43 Watercress
Carbs 5.42 1.29 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.2 Marrow-stem Kale
Calcium 232 120 Marrow-stem Kale
Potassium 213 330 Watercress
Magnesium 27 21 Marrow-stem Kale
Sugar 0.46 0.2 Watercress
Fiber 4 0.5 Marrow-stem Kale
Copper 0.046 0.077 Watercress
Zinc 0.21 0.11 Marrow-stem Kale
Starch
Phosphorus 25 60 Watercress
Sodium 17 41 Marrow-stem Kale
Vitamin A 5019 3191 Marrow-stem Kale
Vitamin E 2.26 1 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.09 Watercress
Vitamin B2 0.13 0.12 Marrow-stem Kale
Vitamin B3 0.742 0.2 Marrow-stem Kale
Vitamin B5 0.267 0.31 Watercress
Vitamin B6 0.165 0.129 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 250 Marrow-stem Kale
Folate 129 9 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.027 Watercress
Monounsaturated Fat 0.03 0.008 Marrow-stem Kale
Polyunsaturated fat 0.201 0.035 Marrow-stem Kale
Tryptophan 0.031 0.03 Marrow-stem Kale
Threonine 0.086 0.133 Watercress
Isoleucine 0.1 0.093 Marrow-stem Kale
Leucine 0.151 0.166 Watercress
Lysine 0.117 0.134 Watercress
Methionine 0.033 0.02 Marrow-stem Kale
Phenylalanine 0.087 0.114 Watercress
Valine 0.12 0.137 Watercress
Histidine 0.047 0.04 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.