Marrow-stem Kale vs. Whey — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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 | +∞% |
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:
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
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
0.23 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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
9%
Minerals Daily Need Coverage Score
25%
8%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 11)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $3.1)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins