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  6. Marrow-stem Kale vs. Winter melon

Marrow-stem Kale vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and winter melon

  • Winter melon contains less vitamin A, folate, manganese, vitamin C, calcium, vitamin B6, and potassium than marrow-stem Kale.
  • Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
  • Winter melon has 36 times less potassium than marrow-stem Kale. Marrow-stem Kale has 213mg of potassium, while winter melon has 6mg.

Food types used in this article are Collards, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Marrow-stem Kale vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1121.1%
Contains more PotassiumPotassium +3450%
Contains more IronIron +17.5%
Contains more CopperCopper +100%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +1034.5%
Contains more SeleniumSelenium +550%
Contains more ZincZinc +190.5%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +171.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +100.8%
Contains more Vitamin B6Vitamin B6 +371.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2480%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Winter melon DV% diff.
Vitamin K 437.1µg 364%
Folate 129µg 5µg 31%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.058mg 26%
Vitamin C 35.3mg 13mg 25%
Calcium 232mg 19mg 21%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 0.035mg 10%
Potassium 213mg 6mg 6%
Protein 3.02g 0.4g 5%
Magnesium 27mg 10mg 4%
Choline 23.2mg 4%
Zinc 0.21mg 0.61mg 4%
Sodium 17mg 111mg 4%
Fiber 4g 2.9g 4%
Copper 0.046mg 0.023mg 3%
Vitamin B5 0.267mg 0.133mg 3%
Selenium 1.3µg 0.2µg 2%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin B3 0.742mg 0.4mg 2%
Polyunsaturated fat 0.201g 0.087g 1%
Calories 32kcal 13kcal 1%
Vitamin B1 0.054mg 0.04mg 1%
Phosphorus 25mg 19mg 1%
Iron 0.47mg 0.4mg 1%
Carbs 5.42g 3g 1%
Fats 0.61g 0.2g 1%
Net carbs 1.42g 0.1g N/A
Sugar 0.46g N/A
Saturated fat 0.055g 0.016g 0%
Monounsaturated fat 0.03g 0.037g 0%
Tryptophan 0.031mg 0.002mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0.009mg 0%
Methionine 0.033mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +655%
Contains more FatsFats +205%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +343.3%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Poly. FatPolyunsaturated fat +131%
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +23.3%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.