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 RAE, 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 RAE than Yam. Marrow-stem Kale contains 251µg of Vitamin A RAE, while Yam contains 7µg.
The food varieties used in the comparison are Collards, raw and Yam, raw.
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.
Contains
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Calcium
+1264.7%
Contains
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Magnesium
+28.6%
Contains
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Manganese
+65.7%
Contains
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Selenium
+85.7%
Contains
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Iron
+14.9%
Contains
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Phosphorus
+120%
Contains
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Potassium
+283.1%
Contains
less
Sodium
-47.1%
Contains
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Zinc
+14.3%
Contains
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Copper
+287%
Contains
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Calcium
+1264.7%
Contains
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Magnesium
+28.6%
Contains
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Manganese
+65.7%
Contains
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Selenium
+85.7%
Contains
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Iron
+14.9%
Contains
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Phosphorus
+120%
Contains
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Potassium
+283.1%
Contains
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Sodium
-47.1%
Contains
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Zinc
+14.3%
Contains
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Copper
+287%
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.
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Contains
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Vitamin A
+3537%
Contains
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Vitamin E
+545.7%
Contains
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Vitamin C
+106.4%
Contains
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Vitamin B2
+306.3%
Contains
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Vitamin B3
+34.4%
Contains
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Folate
+460.9%
Contains
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Vitamin K
+18904.3%
Contains
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Vitamin B1
+107.4%
Contains
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Vitamin B5
+17.6%
Contains
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Vitamin B6
+77.6%
Contains
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Vitamin A
+3537%
Contains
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Vitamin E
+545.7%
Contains
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Vitamin C
+106.4%
Contains
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Vitamin B2
+306.3%
Contains
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Vitamin B3
+34.4%
Contains
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Folate
+460.9%
Contains
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Vitamin K
+18904.3%
Contains
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Vitamin B1
+107.4%
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Vitamin B5
+17.6%
Contains
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Vitamin B6
+77.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+97.4%
Contains
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Fats
+258.8%
Contains
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Water
+28.8%
Contains
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Other
+62.2%
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Carbs
+414.4%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
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Protein
+97.4%
Contains
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Fats
+258.8%
Contains
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Water
+28.8%
Contains
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Other
+62.2%
Contains
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Carbs
+414.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+400%
Contains
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Polyunsaturated fat
+164.5%
Contains
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Saturated Fat
-32.7%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+164.5%
Contains
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Saturated Fat
-32.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 23.78g |
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| Protein | 3.02g | 1.53g |
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| Fats | 0.61g | 0.17g |
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| Carbs | 5.42g | 27.88g |
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| Calories | 32kcal | 118kcal |
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| Sugar | 0.46g | 0.5g |
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| Fiber | 4g | 4.1g |
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| Calcium | 232mg | 17mg |
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| Iron | 0.47mg | 0.54mg |
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| Magnesium | 27mg | 21mg |
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| Phosphorus | 25mg | 55mg |
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| Potassium | 213mg | 816mg |
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| Sodium | 17mg | 9mg |
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| Zinc | 0.21mg | 0.24mg |
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| Copper | 0.046mg | 0.178mg |
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| Manganese | 0.658mg | 0.397mg |
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| Selenium | 1.3µg | 0.7µg |
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| Vitamin A | 5019IU | 138IU |
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| Vitamin A RAE | 251µg | 7µg |
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| Vitamin E | 2.26mg | 0.35mg |
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| Vitamin C | 35.3mg | 17.1mg |
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| Vitamin B1 | 0.054mg | 0.112mg |
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| Vitamin B2 | 0.13mg | 0.032mg |
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| Vitamin B3 | 0.742mg | 0.552mg |
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| Vitamin B5 | 0.267mg | 0.314mg |
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| Vitamin B6 | 0.165mg | 0.293mg |
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| Folate | 129µg | 23µg |
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| Vitamin K | 437.1µg | 2.3µg |
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| Tryptophan | 0.031mg | 0.012mg |
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| Threonine | 0.086mg | 0.054mg |
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| Isoleucine | 0.1mg | 0.052mg |
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| Leucine | 0.151mg | 0.096mg |
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| Lysine | 0.117mg | 0.059mg |
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| Methionine | 0.033mg | 0.021mg |
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| Phenylalanine | 0.087mg | 0.071mg |
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| Valine | 0.12mg | 0.062mg |
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| Histidine | 0.047mg | 0.034mg |
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| Saturated Fat | 0.055g | 0.037g |
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| Monounsaturated Fat | 0.03g | 0.006g |
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| Polyunsaturated fat | 0.201g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
147%
19%
Minerals Daily Need Coverage Score
25%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.