Mashed potato vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between mashed potato and marrow-stem Kale
- The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B2 in marrow-stem Kale is higher than in mashed potato.
- Marrow-stem Kale covers your daily vitamin K needs 359% more than mashed potato.
- Marrow-stem Kale has 18 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while marrow-stem Kale has 17mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Fast foods, potato, mashed and Collards, raw.
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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 more PotassiumPotassium | +34.3% |
| Contains more PhosphorusPhosphorus | +136% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +1188.9% |
| Contains more IronIron | +51.6% |
| Contains more CopperCopper | +31.4% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +571.4% |
| Contains more SeleniumSelenium | +62.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +45.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +483.7% |
| Contains more Vitamin EVitamin E | +438.1% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more Vitamin KVitamin K | +7308.5% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +73.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +362.3% |
| Contains more CarbsCarbs | +170.3% |
| Contains more ProteinProtein | +83% |
| Contains more WaterWater | +12.6% |
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +2300% |
| Contains more Poly. FatPolyunsaturated fat | +567.7% |
| Contains less Sat. FatSaturated fat | -90.5% |
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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 | |
|
DV% diff. |
| Vitamin K | 5.9µg | 437.1µg | 359% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 9µg | 129µg | 30% |
| Manganese | 0.098mg | 0.658mg | 24% |
| Vitamin A | 43µg | 251µg | 23% |
| Calcium | 18mg | 232mg | 21% |
| Sodium | 306mg | 17mg | 13% |
| Vitamin E | 0.42mg | 2.26mg | 12% |
| Fiber | 1.3g | 4g | 11% |
| Vitamin B2 | 0.015mg | 0.13mg | 9% |
| Polyunsaturated fat | 1.342g | 0.201g | 8% |
| Phosphorus | 59mg | 25mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.267mg | 5% | |
| Vitamin B1 | 0.015mg | 0.054mg | 3% |
| Vitamin B6 | 0.12mg | 0.165mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Protein | 1.65g | 3.02g | 3% |
| Calories | 89kcal | 32kcal | 3% |
| Carbs | 14.65g | 5.42g | 3% |
| Magnesium | 15mg | 27mg | 3% |
| Fats | 2.82g | 0.61g | 3% |
| Vitamin B3 | 1.08mg | 0.742mg | 2% |
| Iron | 0.31mg | 0.47mg | 2% |
| Potassium | 286mg | 213mg | 2% |
| Choline | 13.4mg | 23.2mg | 2% |
| Saturated fat | 0.577g | 0.055g | 2% |
| Monounsaturated fat | 0.72g | 0.03g | 2% |
| Selenium | 0.8µg | 1.3µg | 1% |
| Copper | 0.035mg | 0.046mg | 1% |
| Net carbs | 13.35g | 1.42g | N/A |
| Sugar | 0.5g | 0.46g | N/A |
| Zinc | 0.22mg | 0.21mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
120%
Minerals Daily Need Coverage Score
15%
25%
Comparison summary
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.522g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 55)
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.