Minestrone vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between minestrone and marrow-stem Kale
- Marrow-stem Kale is higher than minestrone in vitamin A, vitamin C, folate, manganese, calcium, fiber, vitamin B6, vitamin B2, and magnesium.
- Marrow-stem Kale's daily need coverage for vitamin A is 81% higher.
- Minestrone has 15 times more sodium than marrow-stem Kale. While minestrone has 254mg of sodium, marrow-stem Kale has only 17mg.
- Marrow-stem Kale has a lower glycemic index (32) than minestrone (47).
The food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water 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 ZincZinc | +47.6% |
| Contains more MagnesiumMagnesium | +800% |
| Contains more CalciumCalcium | +1557.1% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more IronIron | +23.7% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +332.9% |
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.
| Contains more Vitamin CVitamin C | +6960% |
| Contains more Vitamin AVitamin A | +412.2% |
| Contains more Vitamin B1Vitamin B1 | +145.5% |
| Contains more Vitamin B2Vitamin B2 | +622.2% |
| Contains more Vitamin B3Vitamin B3 | +89.8% |
| Contains more Vitamin B5Vitamin B5 | +90.7% |
| Contains more Vitamin B6Vitamin B6 | +302.4% |
| Contains more FolateFolate | +760% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +70.5% |
| Contains more ProteinProtein | +70.6% |
| Contains more CarbsCarbs | +16.3% |
| Contains more OtherOther | +10.8% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 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 | +866.7% |
| Contains more Poly. FatPolyunsaturated fat | +128.9% |
| Contains less Sat. FatSaturated fat | -76.1% |
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 Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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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 minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 0.5mg | 35.3mg | 39% |
| Folate | 15µg | 129µg | 29% |
| Calcium | 14mg | 232mg | 22% |
| Vitamin A | 49µg | 251µg | 22% |
| Manganese | 0.152mg | 0.658mg | 22% |
| Vitamin E | 2.26mg | 15% | |
| Fiber | 0.4g | 4g | 14% |
| Vitamin B6 | 0.041mg | 0.165mg | 10% |
| Sodium | 254mg | 17mg | 10% |
| Vitamin B2 | 0.018mg | 0.13mg | 9% |
| Magnesium | 3mg | 27mg | 6% |
| Choline | 23.2mg | 4% | |
| Protein | 1.77g | 3.02g | 3% |
| Vitamin B1 | 0.022mg | 0.054mg | 3% |
| Vitamin B5 | 0.14mg | 0.267mg | 3% |
| Vitamin B3 | 0.391mg | 0.742mg | 2% |
| Selenium | 1.3µg | 2% | |
| Potassium | 130mg | 213mg | 2% |
| Polyunsaturated fat | 0.46g | 0.201g | 2% |
| Zinc | 0.31mg | 0.21mg | 1% |
| Iron | 0.38mg | 0.47mg | 1% |
| Saturated fat | 0.23g | 0.055g | 1% |
| Monounsaturated fat | 0.29g | 0.03g | 1% |
| Fats | 1.04g | 0.61g | 1% |
| Copper | 0.051mg | 0.046mg | 1% |
| Calories | 34kcal | 32kcal | 0% |
| Carbs | 4.66g | 5.42g | 0% |
| Net carbs | 4.26g | 1.42g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 0.46g | N/A | |
| Phosphorus | 23mg | 25mg | 0% |
| Tryptophan | 0.013mg | 0.031mg | 0% |
| Threonine | 0.043mg | 0.086mg | 0% |
| Isoleucine | 0.054mg | 0.1mg | 0% |
| Leucine | 0.098mg | 0.151mg | 0% |
| Lysine | 0.076mg | 0.117mg | 0% |
| Methionine | 0.018mg | 0.033mg | 0% |
| Phenylalanine | 0.064mg | 0.087mg | 0% |
| Valine | 0.074mg | 0.12mg | 0% |
| Histidine | 0.03mg | 0.047mg | 0% |
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
5%
120%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Minestrone is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins