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  6. Miso vs. Marrow-stem Kale

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

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Summary of differences between miso and marrow-stem Kale

  • Miso has more copper, iron, zinc, and phosphorus, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 340% more than miso.
  • Miso contains 219 times more sodium than marrow-stem Kale. While miso contains 3728mg of sodium, marrow-stem Kale contains only 17mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Miso and Collards, raw.

Infographic

Miso 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.
Miso
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 MagnesiumMagnesium +77.8%
Contains more IronIron +429.8%
Contains more CopperCopper +813%
Contains more ZincZinc +1119%
Contains more PhosphorusPhosphorus +536%
Contains more ManganeseManganese +30.5%
Contains more SeleniumSelenium +438.5%
Contains more CalciumCalcium +307%
Contains less SodiumSodium -99.5%
~equal in Potassium ~213mg

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.
Miso
Miso
7
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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 +81.5%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +211.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin KVitamin K +1391.8%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +323.5%
Contains more FatsFats +885.2%
Contains more CarbsCarbs +368.1%
Contains more OtherOther +863.2%
Contains more WaterWater +108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 +3626.7%
Contains more Poly. FatPolyunsaturated fat +1334.8%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Marrow-stem Kale
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Marrow-stem Kale DV% diff.
Vitamin K 29.3µg 437.1µg 340%
Sodium 3728mg 17mg 161%
Copper 0.42mg 0.046mg 42%
Vitamin C 0mg 35.3mg 39%
Folate 19µg 129µg 28%
Vitamin A 4µg 251µg 27%
Iron 2.49mg 0.47mg 25%
Zinc 2.56mg 0.21mg 21%
Protein 12.79g 3.02g 20%
Phosphorus 159mg 25mg 19%
Calcium 57mg 232mg 18%
Polyunsaturated fat 2.884g 0.201g 18%
Vitamin E 0.01mg 2.26mg 15%
Selenium 7µg 1.3µg 10%
Manganese 0.859mg 0.658mg 9%
Choline 72.2mg 23.2mg 9%
Calories 198kcal 32kcal 8%
Vitamin B2 0.233mg 0.13mg 8%
Fructose 6g 8%
Fats 6.01g 0.61g 8%
Carbs 25.37g 5.42g 7%
Fiber 5.4g 4g 6%
Magnesium 48mg 27mg 5%
Saturated fat 1.025g 0.055g 4%
Vitamin B1 0.098mg 0.054mg 4%
Monounsaturated fat 1.118g 0.03g 3%
Vitamin B6 0.199mg 0.165mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.337mg 0.267mg 1%
Vitamin B3 0.906mg 0.742mg 1%
Net carbs 19.97g 1.42g N/A
Potassium 210mg 213mg 0%
Sugar 6.2g 0.46g N/A
Tryptophan 0.155mg 0.031mg 0%
Threonine 0.479mg 0.086mg 0%
Isoleucine 0.508mg 0.1mg 0%
Leucine 0.82mg 0.151mg 0%
Lysine 0.478mg 0.117mg 0%
Methionine 0.129mg 0.033mg 0%
Phenylalanine 0.486mg 0.087mg 0%
Valine 0.547mg 0.12mg 0%
Histidine 0.243mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Miso
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
108%
Miso
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3711mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.97g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 29)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.