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  6. Matzo vs. Marrow-stem Kale

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

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How are matzo and marrow-stem Kale different?

  • Matzo is richer in selenium, iron, vitamin B1, and vitamin B3, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than matzo.
  • Matzo contains 28 times more selenium than marrow-stem Kale. Matzo contains 36.9µg of selenium, while marrow-stem Kale contains 1.3µg.

Crackers, matzo, plain and Collards, raw types were used in this article.

Infographic

Matzo vs Marrow-stem Kale 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.
Matzo
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
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%
Contains more IronIron +572.3%
Contains more CopperCopper +30.4%
Contains more ZincZinc +223.8%
Contains more PhosphorusPhosphorus +256%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +2738.5%
Contains more CalciumCalcium +1684.6%
Contains more PotassiumPotassium +90.2%
~equal in Magnesium ~27mg
~equal in Manganese ~0.658mg

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.
Matzo
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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%
Contains more Vitamin B1Vitamin B1 +616.7%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +658.8%
Contains more CholineCholine +114.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Marrow-stem Kale DV% diff.
Vitamin K 0.3µg 437.1µg 364%
Selenium 36.9µg 1.3µg 65%
Vitamin C 0mg 35.3mg 39%
Iron 3.16mg 0.47mg 34%
Vitamin B1 0.387mg 0.054mg 28%
Vitamin A 0µg 251µg 28%
Folate 17µg 129µg 28%
Carbs 83.7g 5.42g 26%
Calcium 13mg 232mg 22%
Vitamin B3 3.892mg 0.742mg 20%
Calories 395kcal 32kcal 18%
Vitamin E 0.06mg 2.26mg 15%
Protein 10g 3.02g 14%
Vitamin B2 0.291mg 0.13mg 12%
Phosphorus 89mg 25mg 9%
Fiber 3g 4g 4%
Zinc 0.68mg 0.21mg 4%
Vitamin B5 0.443mg 0.267mg 4%
Vitamin B6 0.115mg 0.165mg 4%
Polyunsaturated fat 0.603g 0.201g 3%
Potassium 112mg 213mg 3%
Choline 10.8mg 23.2mg 2%
Copper 0.06mg 0.046mg 2%
Fats 1.4g 0.61g 1%
Sodium 0mg 17mg 1%
Saturated fat 0.226g 0.055g 1%
Net carbs 80.7g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 0.29g 0.46g N/A
Manganese 0.65mg 0.658mg 0%
Monounsaturated fat 0.127g 0.03g 0%
Tryptophan 0.116mg 0.031mg 0%
Threonine 0.267mg 0.086mg 0%
Isoleucine 0.371mg 0.1mg 0%
Leucine 0.692mg 0.151mg 0%
Lysine 0.193mg 0.117mg 0%
Methionine 0.176mg 0.033mg 0%
Phenylalanine 0.494mg 0.087mg 0%
Valine 0.42mg 0.12mg 0%
Histidine 0.213mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +231.1%
Contains more FatsFats +129.5%
Contains more CarbsCarbs +1444.3%
Contains more WaterWater +1984.2%
Contains more OtherOther +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
19% 10% 70%
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 +323.3%
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -75.7%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.