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Muenster cheese vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between muenster cheese and marrow-stem Kale

  • Muenster cheese is higher in phosphorus, vitamin B12, and calcium; 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 362% higher.
  • Marrow-stem Kale has less cholesterol.

The food types used in this comparison are Cheese, muenster and Collards, raw.

Infographic

Muenster cheese vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
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 CalciumCalcium +209.1%
Contains more ZincZinc +1238.1%
Contains more PhosphorusPhosphorus +1772%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +59%
Contains more IronIron +14.6%
Contains more CopperCopper +48.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +8125%
~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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 AVitamin A +18.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B3Vitamin B3 +620.4%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +17384%
Contains more FolateFolate +975%
Contains more CholineCholine +50.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +675.2%
Contains more FatsFats +4824.6%
Contains more OtherOther +175.2%
Contains more CarbsCarbs +383.9%
Contains more WaterWater +114.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +28936.7%
Contains more Poly. FatPolyunsaturated fat +228.9%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muenster cheese Marrow-stem Kale DV% diff.
Vitamin K 2.5µg 437.1µg 362%
Saturated fat 19.113g 0.055g 87%
Phosphorus 468mg 25mg 63%
Vitamin B12 1.47µg 0µg 61%
Calcium 717mg 232mg 49%
Fats 30.04g 0.61g 45%
Protein 23.41g 3.02g 41%
Vitamin C 0mg 35.3mg 39%
Cholesterol 96mg 0mg 32%
Folate 12µg 129µg 29%
Manganese 0.008mg 0.658mg 28%
Sodium 628mg 17mg 27%
Selenium 14.5µg 1.3µg 24%
Zinc 2.81mg 0.21mg 24%
Monounsaturated fat 8.711g 0.03g 22%
Calories 368kcal 32kcal 17%
Fiber 0g 4g 16%
Vitamin B2 0.32mg 0.13mg 15%
Vitamin E 0.26mg 2.26mg 13%
Vitamin B6 0.056mg 0.165mg 8%
Vitamin A 298µg 251µg 5%
Vitamin B3 0.103mg 0.742mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.661g 0.201g 3%
Vitamin B1 0.013mg 0.054mg 3%
Potassium 134mg 213mg 2%
Copper 0.031mg 0.046mg 2%
Vitamin B5 0.19mg 0.267mg 2%
Iron 0.41mg 0.47mg 1%
Choline 15.4mg 23.2mg 1%
Carbs 1.12g 5.42g 1%
Net carbs 1.12g 1.42g N/A
Magnesium 27mg 27mg 0%
Sugar 1.12g 0.46g N/A
Tryptophan 0.327mg 0.031mg 0%
Threonine 0.888mg 0.086mg 0%
Isoleucine 1.145mg 0.1mg 0%
Leucine 2.26mg 0.151mg 0%
Lysine 2.139mg 0.117mg 0%
Methionine 0.569mg 0.033mg 0%
Phenylalanine 1.24mg 0.087mg 0%
Valine 1.482mg 0.12mg 0%
Histidine 0.829mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muenster cheese 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
33%
Muenster cheese
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
71%
Muenster cheese
25%
Marrow-stem Kale

Comparison summary

Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 611mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 19.058g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
?
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.