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Marrow-stem Kale vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and whey

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, vitamin E, and vitamin B6; however, whey is higher in vitamin B12.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than whey.
  • The glycemic index of whey is higher.

Food varieties used in this article are Collards, raw and Whey, sweet, fluid.

Infographic

Marrow-stem Kale vs Whey infographic
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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.
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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +393.6%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +683.3%
Contains more CopperCopper +1050%
Contains more ZincZinc +61.5%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +65700%
Contains more PhosphorusPhosphorus +84%
Contains more SeleniumSelenium +46.2%

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%
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +35200%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +902.7%
Contains more Vitamin B6Vitamin B6 +432.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12800%
Contains more CholineCholine +45%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +255.3%
Contains more FatsFats +69.4%
Contains more OtherOther +150.9%
~equal in Carbs ~5.14g
~equal in Water ~93.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Poly. FatPolyunsaturated fat +1727.3%
Contains more Mono. FatMonounsaturated fat +233.3%

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 Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Whey DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0.1mg 39%
Folate 129µg 1µg 32%
Manganese 0.658mg 0.001mg 29%
Vitamin A 251µg 3µg 28%
Calcium 232mg 47mg 19%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0mg 15%
Vitamin B12 0µg 0.28µg 12%
Vitamin B6 0.165mg 0.031mg 10%
Copper 0.046mg 0.004mg 5%
Iron 0.47mg 0.06mg 5%
Magnesium 27mg 8mg 5%
Protein 3.02g 0.85g 4%
Vitamin B3 0.742mg 0.074mg 4%
Phosphorus 25mg 46mg 3%
Potassium 213mg 161mg 2%
Sodium 17mg 54mg 2%
Vitamin B2 0.13mg 0.158mg 2%
Vitamin B5 0.267mg 0.383mg 2%
Vitamin B1 0.054mg 0.036mg 2%
Zinc 0.21mg 0.13mg 1%
Cholesterol 0mg 2mg 1%
Choline 23.2mg 16mg 1%
Saturated fat 0.055g 0.23g 1%
Selenium 1.3µg 1.9µg 1%
Polyunsaturated fat 0.201g 0.011g 1%
Calories 32kcal 27kcal 0%
Fats 0.61g 0.36g 0%
Carbs 5.42g 5.14g 0%
Net carbs 1.42g 5.14g N/A
Sugar 0.46g 5.14g N/A
Monounsaturated fat 0.03g 0.1g 0%
Tryptophan 0.031mg 0.013mg 0%
Threonine 0.086mg 0.054mg 0%
Isoleucine 0.1mg 0.047mg 0%
Leucine 0.151mg 0.078mg 0%
Lysine 0.117mg 0.068mg 0%
Methionine 0.033mg 0.016mg 0%
Phenylalanine 0.087mg 0.027mg 0%
Valine 0.12mg 0.046mg 0%
Histidine 0.047mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Whey
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
9%
Whey
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 11)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.1)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.