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  6. Marrow-stem Kale vs. Zucchini

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

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How are marrow-stem Kale and zucchini different?

  • Marrow-stem Kale is higher than zucchini in vitamin K, vitamin A, folate, calcium, manganese, vitamin C, vitamin E, and fiber.
  • Marrow-stem Kale covers your daily need for vitamin K, 361% more than zucchini.
  • Marrow-stem Kale contains 25 times more vitamin A than zucchini. Marrow-stem Kale contains 5019IU of vitamin A, while zucchini contains 200IU.
  • Marrow-stem Kale has a higher glycemic index (32) than zucchini (15).

Collards, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Marrow-stem Kale vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1350%
Contains more IronIron +27%
Contains more ManganeseManganese +271.8%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +15.2%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -52.9%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +97.2%
Contains more Vitamin AVitamin A +2410%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +64.5%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin KVitamin K +10065.1%
Contains more FolateFolate +437.5%
Contains more CholineCholine +144.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Zucchini DV% diff.
Vitamin K 437.1µg 4.3µg 361%
Vitamin A 251µg 10µg 27%
Folate 129µg 24µg 26%
Calcium 232mg 16mg 22%
Manganese 0.658mg 0.177mg 21%
Vitamin C 35.3mg 17.9mg 19%
Vitamin E 2.26mg 0.12mg 14%
Fiber 4g 1g 12%
Protein 3.02g 1.21g 4%
Vitamin B2 0.13mg 0.094mg 3%
Choline 23.2mg 9.5mg 2%
Magnesium 27mg 18mg 2%
Selenium 1.3µg 0.2µg 2%
Vitamin B3 0.742mg 0.451mg 2%
Phosphorus 25mg 38mg 2%
Fructose 1.38g 2%
Polyunsaturated fat 0.201g 0.091g 1%
Vitamin B5 0.267mg 0.204mg 1%
Vitamin B1 0.054mg 0.045mg 1%
Calories 32kcal 17kcal 1%
Copper 0.046mg 0.053mg 1%
Iron 0.47mg 0.37mg 1%
Potassium 213mg 261mg 1%
Carbs 5.42g 3.11g 1%
Zinc 0.21mg 0.32mg 1%
Fats 0.61g 0.32g 0%
Net carbs 1.42g 2.11g N/A
Sugar 0.46g 2.5g N/A
Sodium 17mg 8mg 0%
Vitamin B6 0.165mg 0.163mg 0%
Saturated fat 0.055g 0.084g 0%
Monounsaturated fat 0.03g 0.011g 0%
Tryptophan 0.031mg 0.01mg 0%
Threonine 0.086mg 0.029mg 0%
Isoleucine 0.1mg 0.044mg 0%
Leucine 0.151mg 0.071mg 0%
Lysine 0.117mg 0.067mg 0%
Methionine 0.033mg 0.018mg 0%
Phenylalanine 0.087mg 0.043mg 0%
Valine 0.12mg 0.054mg 0%
Histidine 0.047mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +149.6%
Contains more FatsFats +90.6%
Contains more CarbsCarbs +74.3%
Contains more OtherOther +133.3%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +120.9%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.