Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork Meat
  5. Compare
  6. Pork Meat vs. Marrow-stem Kale

Pork Meat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

Important differences between pork Meat and marrow-stem Kale

  • Pork Meat has more vitamin B1, selenium, vitamin B6, vitamin B3, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Pork Meat contains 29 times more selenium than marrow-stem Kale. Pork Meat contains 38.2µg of selenium, while marrow-stem Kale contains 1.3µg.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of pork Meat is 0.

The food varieties used in the comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Collards, raw.

Infographic

Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 PotassiumPotassium +97.7%
Contains more IronIron +144.7%
Contains more CopperCopper +141.3%
Contains more ZincZinc +1052.4%
Contains more PhosphorusPhosphorus +968%
Contains more SeleniumSelenium +2838.5%
Contains more CalciumCalcium +3766.7%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +4961.5%
~equal in Magnesium ~27mg

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 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1659.3%
Contains more Vitamin B2Vitamin B2 +197.7%
Contains more Vitamin B3Vitamin B3 +901.6%
Contains more Vitamin B5Vitamin B5 +279%
Contains more Vitamin B6Vitamin B6 +347.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +283.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Pork Meat Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin B1 0.95mg 0.054mg 75%
Selenium 38.2µg 1.3µg 67%
Protein 26.17g 3.02g 46%
Vitamin B6 0.739mg 0.165mg 44%
Vitamin B3 7.432mg 0.742mg 42%
Vitamin C 0mg 35.3mg 39%
Phosphorus 267mg 25mg 35%
Folate 0µg 129µg 32%
Manganese 0.013mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Cholesterol 73mg 0mg 24%
Vitamin B12 0.57µg 0µg 24%
Calcium 6mg 232mg 23%
Vitamin B2 0.387mg 0.13mg 20%
Zinc 2.42mg 0.21mg 20%
Fiber 0g 4g 16%
Vitamin B5 1.012mg 0.267mg 15%
Vitamin E 0.08mg 2.26mg 15%
Choline 88.9mg 23.2mg 12%
Iron 1.15mg 0.47mg 9%
Copper 0.111mg 0.046mg 7%
Calories 143kcal 32kcal 6%
Potassium 421mg 213mg 6%
Saturated fat 1.198g 0.055g 5%
Fats 3.51g 0.61g 4%
Monounsaturated fat 1.334g 0.03g 3%
Polyunsaturated fat 0.506g 0.201g 2%
Sodium 57mg 17mg 2%
Carbs 0g 5.42g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 1.42g N/A
Magnesium 29mg 27mg 0%
Sugar 0g 0.46g N/A
Trans fat 0.033g 0g N/A
Tryptophan 0.275mg 0.031mg 0%
Threonine 1.175mg 0.086mg 0%
Isoleucine 1.288mg 0.1mg 0%
Leucine 2.229mg 0.151mg 0%
Lysine 2.427mg 0.117mg 0%
Methionine 0.721mg 0.033mg 0%
Phenylalanine 1.1mg 0.087mg 0%
Valine 1.367mg 0.12mg 0%
Histidine 1.13mg 0.047mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 +766.6%
Contains more FatsFats +475.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29%
Contains more OtherOther +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 +4346.7%
Contains more Poly. FatPolyunsaturated fat +151.7%
Contains less Sat. FatSaturated fat -95.4%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.