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  6. Molasses vs. Marrow-stem Kale

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

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A recap on differences between molasses and marrow-stem Kale

  • Molasses have more iron, magnesium, copper, vitamin B6, manganese, and potassium; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than molasses.
  • Marrow-stem Kale contains 11 times less copper than molasses. Molasses contain 0.487mg of copper, while marrow-stem Kale contains 0.046mg.

Food varieties used in this article are Molasses and Collards, raw.

Infographic

Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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 +796.3%
Contains more PotassiumPotassium +587.3%
Contains more IronIron +904.3%
Contains more CopperCopper +958.7%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +24%
Contains more ManganeseManganese +132.5%
Contains more SeleniumSelenium +1269.2%
Contains more CalciumCalcium +13.2%
Contains less SodiumSodium -54.1%

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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 B3Vitamin B3 +25.3%
Contains more Vitamin B5Vitamin B5 +201.1%
Contains more Vitamin B6Vitamin B6 +306.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +74.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Molasses Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Iron 4.72mg 0.47mg 53%
Magnesium 242mg 27mg 51%
Copper 0.487mg 0.046mg 49%
Vitamin C 0mg 35.3mg 39%
Vitamin B6 0.67mg 0.165mg 39%
Manganese 1.53mg 0.658mg 38%
Potassium 1464mg 213mg 37%
Folate 0µg 129µg 32%
Selenium 17.8µg 1.3µg 30%
Vitamin A 0µg 251µg 28%
Carbs 74.73g 5.42g 23%
Fructose 12.79g 16%
Fiber 0g 4g 16%
Vitamin E 0mg 2.26mg 15%
Calories 290kcal 32kcal 13%
Vitamin B5 0.804mg 0.267mg 11%
Vitamin B2 0.002mg 0.13mg 10%
Protein 0g 3.02g 6%
Calcium 205mg 232mg 3%
Choline 13.3mg 23.2mg 2%
Sodium 37mg 17mg 1%
Fats 0.1g 0.61g 1%
Polyunsaturated fat 0.05g 0.201g 1%
Phosphorus 31mg 25mg 1%
Vitamin B1 0.041mg 0.054mg 1%
Vitamin B3 0.93mg 0.742mg 1%
Zinc 0.29mg 0.21mg 1%
Net carbs 74.73g 1.42g N/A
Sugar 74.72g 0.46g N/A
Saturated fat 0.018g 0.055g 0%
Monounsaturated fat 0.032g 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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 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 +1278.8%
Contains more OtherOther +148.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +510%
Contains more WaterWater +309.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 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 -67.3%
Contains more Poly. FatPolyunsaturated fat +302%
~equal in Monounsaturated fat ~0.03g

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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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.