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  6. Melon vs. Marrow-stem Kale

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

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The main differences between melon and marrow-stem Kale

  • Melon contains less vitamin K, vitamin A, folate, manganese, calcium, vitamin C, vitamin E, fiber, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Melon has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Melons, casaba, raw and Collards, raw.

Infographic

Melon 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.
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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 CopperCopper +30.4%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +17%
Contains more IronIron +38.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +1780%
Contains more SeleniumSelenium +225%

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.
Melon
Melon
0
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
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 CVitamin C +61.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +217.9%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +1512.5%
Contains more CholineCholine +205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Marrow-stem Kale DV% diff.
Vitamin K 2.5µg 437.1µg 362%
Folate 8µg 129µg 30%
Vitamin A 0µg 251µg 28%
Manganese 0.035mg 0.658mg 27%
Calcium 11mg 232mg 22%
Vitamin C 21.8mg 35.3mg 15%
Vitamin E 0.05mg 2.26mg 15%
Fiber 0.9g 4g 12%
Vitamin B2 0.031mg 0.13mg 8%
Protein 1.11g 3.02g 4%
Magnesium 11mg 27mg 4%
Vitamin B5 0.084mg 0.267mg 4%
Phosphorus 5mg 25mg 3%
Vitamin B1 0.015mg 0.054mg 3%
Vitamin B3 0.232mg 0.742mg 3%
Choline 7.6mg 23.2mg 3%
Copper 0.06mg 0.046mg 2%
Iron 0.34mg 0.47mg 2%
Selenium 0.4µg 1.3µg 2%
Zinc 0.07mg 0.21mg 1%
Potassium 182mg 213mg 1%
Polyunsaturated fat 0.039g 0.201g 1%
Fats 0.1g 0.61g 1%
Calories 28kcal 32kcal 0%
Net carbs 5.68g 1.42g N/A
Carbs 6.58g 5.42g 0%
Sugar 5.69g 0.46g N/A
Sodium 9mg 17mg 0%
Vitamin B6 0.163mg 0.165mg 0%
Saturated fat 0.025g 0.055g 0%
Monounsaturated fat 0.002g 0.03g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 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 CarbsCarbs +21.4%
Contains more ProteinProtein +172.1%
Contains more FatsFats +510%
Contains more OtherOther +269.4%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 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 less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +415.4%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.