Marrow-stem Kale vs. Welsh onion — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and welsh onion
- Marrow-stem Kale has more vitamin K, folate, manganese, calcium, vitamin E, vitamin C, vitamin B6, and fiber; however, welsh onion has more iron.
- Daily need coverage for vitamin K for marrow-stem Kale is 203% higher.
- Welsh onion has 13 times less calcium than marrow-stem Kale. Marrow-stem Kale has 232mg of calcium, while welsh onion has 18mg.
Food types used in this article are Collards, raw and Onions, welsh, 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 MagnesiumMagnesium | +17.4% |
| Contains more CalciumCalcium | +1188.9% |
| Contains more ManganeseManganese | +380.3% |
| Contains more SeleniumSelenium | +116.7% |
| Contains more IronIron | +159.6% |
| Contains more CopperCopper | +52.2% |
| Contains more ZincZinc | +147.6% |
| Contains more PhosphorusPhosphorus | +96% |
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 CVitamin C | +30.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +343.1% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B5Vitamin B5 | +58% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more Vitamin KVitamin K | +126% |
| Contains more FolateFolate | +706.3% |
| Contains more CholineCholine | +337.7% |
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:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more ProteinProtein | +58.9% |
| Contains more FatsFats | +52.5% |
| Contains more OtherOther | +90% |
| Contains more CarbsCarbs | +19.9% |
~equal in
Water
~90.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Poly. FatPolyunsaturated fat | +28.8% |
| Contains more Mono. FatMonounsaturated fat | +86.7% |
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 price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 193.4µg | 203% |
| Folate | 129µg | 16µg | 28% |
| Vitamin A | 251µg | 28% | |
| Manganese | 0.658mg | 0.137mg | 23% |
| Calcium | 232mg | 18mg | 21% |
| Vitamin E | 2.26mg | 0.51mg | 12% |
| Vitamin C | 35.3mg | 27mg | 9% |
| Iron | 0.47mg | 1.22mg | 9% |
| Vitamin B6 | 0.165mg | 0.072mg | 7% |
| Fiber | 4g | 2.4g | 6% |
| Phosphorus | 25mg | 49mg | 3% |
| Vitamin B2 | 0.13mg | 0.09mg | 3% |
| Zinc | 0.21mg | 0.52mg | 3% |
| Choline | 23.2mg | 5.3mg | 3% |
| Copper | 0.046mg | 0.07mg | 3% |
| Protein | 3.02g | 1.9g | 2% |
| Vitamin B3 | 0.742mg | 0.4mg | 2% |
| Vitamin B5 | 0.267mg | 0.169mg | 2% |
| Magnesium | 27mg | 23mg | 1% |
| Selenium | 1.3µg | 0.6µg | 1% |
| Calories | 32kcal | 34kcal | 0% |
| Fats | 0.61g | 0.4g | 0% |
| Carbs | 5.42g | 6.5g | 0% |
| Net carbs | 1.42g | 4.1g | N/A |
| Potassium | 213mg | 212mg | 0% |
| Sugar | 0.46g | 2.18g | N/A |
| Sodium | 17mg | 17mg | 0% |
| Vitamin B1 | 0.054mg | 0.05mg | 0% |
| Saturated fat | 0.055g | 0.067g | 0% |
| Monounsaturated fat | 0.03g | 0.056g | 0% |
| Polyunsaturated fat | 0.201g | 0.156g | 0% |
| Tryptophan | 0.031mg | 0.021mg | 0% |
| Threonine | 0.086mg | 0.074mg | 0% |
| Isoleucine | 0.1mg | 0.081mg | 0% |
| Leucine | 0.151mg | 0.113mg | 0% |
| Lysine | 0.117mg | 0.095mg | 0% |
| Methionine | 0.033mg | 0.021mg | 0% |
| Phenylalanine | 0.087mg | 0.061mg | 0% |
| Valine | 0.12mg | 0.084mg | 0% |
| Histidine | 0.047mg | 0.033mg | 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%
51%
Minerals Daily Need Coverage Score
25%
17%
Comparison summary
Which food is cheaper?
Welsh onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
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 minerals?
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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.