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  6. Marrow-stem Kale vs. Yogurt

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

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What are the differences between marrow-stem Kale and yogurt?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, and vitamin E, yet yogurt is higher in vitamin B12, phosphorus, and selenium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • The glycemic index of yogurt is lower.

We used Collards, raw and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Marrow-stem Kale vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +110.9%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +571.4%
Contains more CopperCopper +170.6%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +7211.1%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +440%
Contains more SeleniumSelenium +646.2%

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%
Yogurt
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B3Vitamin B3 +256.7%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +53.6%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Yogurt DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 7µg 31%
Vitamin B12 0µg 0.75µg 31%
Manganese 0.658mg 0.009mg 28%
Vitamin A 251µg 1µg 28%
Fiber 4g 0g 16%
Phosphorus 25mg 135mg 16%
Selenium 1.3µg 9.7µg 15%
Vitamin E 2.26mg 0.01mg 15%
Protein 3.02g 10.19g 14%
Calcium 232mg 110mg 12%
Vitamin B2 0.13mg 0.278mg 11%
Vitamin B6 0.165mg 0.063mg 8%
Iron 0.47mg 0.07mg 5%
Magnesium 27mg 11mg 4%
Copper 0.046mg 0.017mg 3%
Zinc 0.21mg 0.52mg 3%
Vitamin B1 0.054mg 0.023mg 3%
Vitamin B3 0.742mg 0.208mg 3%
Potassium 213mg 141mg 2%
Cholesterol 0mg 5mg 2%
Choline 23.2mg 15.1mg 1%
Polyunsaturated fat 0.201g 0.012g 1%
Calories 32kcal 59kcal 1%
Vitamin B5 0.267mg 0.331mg 1%
Sodium 17mg 36mg 1%
Carbs 5.42g 3.6g 1%
Fats 0.61g 0.39g 0%
Net carbs 1.42g 3.6g N/A
Sugar 0.46g 3.24g N/A
Trans fat 0g 0.006g N/A
Saturated fat 0.055g 0.117g 0%
Monounsaturated fat 0.03g 0.053g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +56.4%
Contains more CarbsCarbs +50.6%
Contains more OtherOther +84.7%
Contains more ProteinProtein +237.4%
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -53%
Contains more Poly. FatPolyunsaturated fat +1575%
Contains more Mono. FatMonounsaturated fat +76.7%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.