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  6. Marrow-stem Kale vs. White chocolate

Marrow-stem Kale vs. White chocolate — In-Depth Nutrition Comparison

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How are marrow-stem Kale and white chocolate different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and fiber, while white chocolate is higher in vitamin B12, phosphorus, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 357% more than white chocolate.
  • Marrow-stem Kale contains 167 times more vitamin A than white chocolate. Marrow-stem Kale contains 5019IU of vitamin A, while white chocolate contains 30IU.
  • Marrow-stem Kale is lower in saturated fat.

Collards, raw and Candies, white chocolate types were used in this article.

Infographic

Marrow-stem Kale vs White chocolate 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +16.6%
Contains more IronIron +95.8%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +8125%
Contains more PotassiumPotassium +34.3%
Contains more CopperCopper +30.4%
Contains more ZincZinc +252.4%
Contains more PhosphorusPhosphorus +604%
Contains more SeleniumSelenium +246.2%

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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +6960%
Contains more Vitamin AVitamin A +2688.9%
Contains more Vitamin EVitamin E +135.4%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +4703.3%
Contains more FolateFolate +1742.9%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +116.9%
Contains more Vitamin B5Vitamin B5 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale White chocolate DV% diff.
Vitamin K 437.1µg 9.1µg 357%
Saturated fat 0.055g 19.412g 88%
Fats 0.61g 32.09g 48%
Vitamin C 35.3mg 0.5mg 39%
Folate 129µg 7µg 31%
Manganese 0.658mg 0.008mg 28%
Vitamin A 251µg 9µg 27%
Calories 32kcal 539kcal 25%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.03g 9.097g 23%
Phosphorus 25mg 176mg 22%
Carbs 5.42g 59.24g 18%
Fiber 4g 0.2g 15%
Vitamin B2 0.13mg 0.282mg 12%
Vitamin E 2.26mg 0.96mg 9%
Vitamin B6 0.165mg 0.056mg 8%
Vitamin B5 0.267mg 0.608mg 7%
Cholesterol 0mg 21mg 7%
Protein 3.02g 5.87g 6%
Selenium 1.3µg 4.5µg 6%
Polyunsaturated fat 0.201g 1.013g 5%
Zinc 0.21mg 0.74mg 5%
Magnesium 27mg 12mg 4%
Sodium 17mg 90mg 3%
Iron 0.47mg 0.24mg 3%
Calcium 232mg 199mg 3%
Potassium 213mg 286mg 2%
Copper 0.046mg 0.06mg 2%
Vitamin B1 0.054mg 0.063mg 1%
Choline 23.2mg 29.5mg 1%
Net carbs 1.42g 59.04g N/A
Sugar 0.46g 59g N/A
Vitamin B3 0.742mg 0.745mg 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +6793.8%
Contains more ProteinProtein +94.4%
Contains more FatsFats +5160.7%
Contains more CarbsCarbs +993%
Contains more OtherOther +12.8%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +30223.3%
Contains more Poly. FatPolyunsaturated fat +404%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.