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

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Important differences between Marrow-stem Kale and Watercress

  • Marrow-stem Kale has more Vitamin K, Folate, Manganese, Fiber, Calcium, Vitamin A RAE, and Vitamin E , however Watercress is richer in Vitamin C, and Phosphorus.
  • 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
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 Calcium +93.3%
Contains more Iron +135%
Contains more Magnesium +28.6%
Contains less Sodium -58.5%
Contains more Zinc +90.9%
Contains more Phosphorus +140%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +93.3%
Contains more Iron +135%
Contains more Magnesium +28.6%
Contains less Sodium -58.5%
Contains more Zinc +90.9%
Contains more Phosphorus +140%
Contains more Potassium +54.9%
Contains more Copper +67.4%

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 Folate +1333.3%
Contains more Vitamin K +74.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Folate +1333.3%
Contains more Vitamin K +74.8%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Equal in Vitamin B2 - 0.12

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Watercress Opinion
Net carbs 1.42g 0.79g Marrow-stem Kale
Protein 3.02g 2.3g Marrow-stem Kale
Fats 0.61g 0.1g Marrow-stem Kale
Carbs 5.42g 1.29g Marrow-stem Kale
Calories 32kcal 11kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.46g 0.2g Watercress
Fiber 4g 0.5g Marrow-stem Kale
Calcium 232mg 120mg Marrow-stem Kale
Iron 0.47mg 0.2mg Marrow-stem Kale
Magnesium 27mg 21mg Marrow-stem Kale
Phosphorus 25mg 60mg Watercress
Potassium 213mg 330mg Watercress
Sodium 17mg 41mg Marrow-stem Kale
Zinc 0.21mg 0.11mg Marrow-stem Kale
Copper 0.046mg 0.077mg Watercress
Vitamin A 5019IU 3191IU Marrow-stem Kale
Vitamin E 2.26mg 1mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 43mg Watercress
Vitamin B1 0.054mg 0.09mg Watercress
Vitamin B2 0.13mg 0.12mg Marrow-stem Kale
Vitamin B3 0.742mg 0.2mg Marrow-stem Kale
Vitamin B5 0.267mg 0.31mg Watercress
Vitamin B6 0.165mg 0.129mg Marrow-stem Kale
Folate 129µg 9µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 250µg Marrow-stem Kale
Tryptophan 0.031mg 0.03mg Marrow-stem Kale
Threonine 0.086mg 0.133mg Watercress
Isoleucine 0.1mg 0.093mg Marrow-stem Kale
Leucine 0.151mg 0.166mg Watercress
Lysine 0.117mg 0.134mg Watercress
Methionine 0.033mg 0.02mg Marrow-stem Kale
Phenylalanine 0.087mg 0.114mg Watercress
Valine 0.12mg 0.137mg Watercress
Histidine 0.047mg 0.04mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.027g Watercress
Monounsaturated Fat 0.03g 0.008g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.035g Marrow-stem Kale

Which food is preferable for your diet?

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

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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

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.

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.