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  6. Marrow-stem Kale vs. Yam

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

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Important differences between marrow-stem Kale and yam

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, and manganese; however, yam is richer in potassium, copper, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% more.
  • Marrow-stem Kale contains 36 times more vitamin A than yam. Marrow-stem Kale contains 5019IU of vitamin A, while yam contains 138IU.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Yam, raw.

Infographic

Marrow-stem Kale vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1264.7%
Contains more ManganeseManganese +65.7%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +283.1%
Contains more IronIron +14.9%
Contains more CopperCopper +287%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -47.1%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +106.4%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin EVitamin E +545.7%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin KVitamin K +18904.3%
Contains more FolateFolate +460.9%
Contains more CholineCholine +40.6%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Yam DV% diff.
Vitamin K 437.1µg 2.3µg 362%
Vitamin A 251µg 7µg 27%
Folate 129µg 23µg 27%
Calcium 232mg 17mg 22%
Vitamin C 35.3mg 17.1mg 20%
Potassium 213mg 816mg 18%
Copper 0.046mg 0.178mg 15%
Vitamin E 2.26mg 0.35mg 13%
Manganese 0.658mg 0.397mg 11%
Vitamin B6 0.165mg 0.293mg 10%
Vitamin B2 0.13mg 0.032mg 8%
Carbs 5.42g 27.88g 7%
Vitamin B1 0.054mg 0.112mg 5%
Calories 32kcal 118kcal 4%
Phosphorus 25mg 55mg 4%
Protein 3.02g 1.53g 3%
Vitamin B3 0.742mg 0.552mg 1%
Polyunsaturated fat 0.201g 0.076g 1%
Fats 0.61g 0.17g 1%
Magnesium 27mg 21mg 1%
Vitamin B5 0.267mg 0.314mg 1%
Choline 23.2mg 16.5mg 1%
Iron 0.47mg 0.54mg 1%
Selenium 1.3µg 0.7µg 1%
Net carbs 1.42g 23.78g N/A
Sugar 0.46g 0.5g N/A
Fiber 4g 4.1g 0%
Zinc 0.21mg 0.24mg 0%
Sodium 17mg 9mg 0%
Saturated fat 0.055g 0.037g 0%
Monounsaturated fat 0.03g 0.006g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.086mg 0.054mg 0%
Isoleucine 0.1mg 0.052mg 0%
Leucine 0.151mg 0.096mg 0%
Lysine 0.117mg 0.059mg 0%
Methionine 0.033mg 0.021mg 0%
Phenylalanine 0.087mg 0.071mg 0%
Valine 0.12mg 0.062mg 0%
Histidine 0.047mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +97.4%
Contains more FatsFats +258.8%
Contains more WaterWater +28.8%
Contains more OtherOther +62.2%
Contains more CarbsCarbs +414.4%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +164.5%
Contains less Sat. FatSaturated fat -32.7%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.