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  6. Muffin vs. Marrow-stem Kale

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

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A recap on the differences between muffin and marrow-stem Kale

  • Muffin has more phosphorus, choline, and selenium; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale covers your daily vitamin K needs 332% more than muffin.
  • Marrow-stem Kale contains 52 times less saturated fat than muffin. Muffin contains 2.844g of saturated fat, while marrow-stem Kale contains 0.055g.
  • The glycemic index of muffin is higher.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Collards, raw.

Infographic

Muffin 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.
Muffin
Muffin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 IronIron +176.6%
Contains more CopperCopper +30.4%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +484%
Contains more SeleniumSelenium +530.8%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +76%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +46.5%

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.
Muffin
Muffin
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +91.1%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +298.7%
Contains more Vitamin CVitamin C +3822.2%
Contains more Vitamin AVitamin A +1095.2%
Contains more Vitamin EVitamin E +38.7%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +1015.1%
Contains more FolateFolate +168.8%

All nutrients comparison - raw data values

Nutrient Muffin Marrow-stem Kale DV% diff.
Vitamin K 39.2µg 437.1µg 332%
Polyunsaturated fat 8.103g 0.201g 53%
Vitamin C 0.9mg 35.3mg 38%
Vitamin A 21µg 251µg 26%
Fats 16.07g 0.61g 24%
Folate 48µg 129µg 20%
Calcium 44mg 232mg 19%
Phosphorus 146mg 25mg 17%
Calories 375kcal 32kcal 17%
Carbs 53g 5.42g 16%
Sodium 336mg 17mg 14%
Saturated fat 2.844g 0.055g 13%
Choline 92.5mg 23.2mg 13%
Selenium 8.2µg 1.3µg 13%
Fiber 1.1g 4g 12%
Monounsaturated fat 4.822g 0.03g 12%
Iron 1.3mg 0.47mg 10%
Vitamin B1 0.168mg 0.054mg 10%
Cholesterol 30mg 0mg 10%
Vitamin B6 0.04mg 0.165mg 10%
Manganese 0.449mg 0.658mg 9%
Vitamin B12 0.16µg 0µg 7%
Starch 16.31g 7%
Vitamin B3 1.418mg 0.742mg 4%
Vitamin B5 0.47mg 0.267mg 4%
Vitamin E 1.63mg 2.26mg 4%
Magnesium 10mg 27mg 4%
Vitamin B2 0.163mg 0.13mg 3%
Protein 4.49g 3.02g 3%
Potassium 121mg 213mg 3%
Fructose 1.21g 2%
Copper 0.06mg 0.046mg 2%
Zinc 0.37mg 0.21mg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 1.42g N/A
Sugar 31.47g 0.46g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.181mg 0.086mg 0%
Isoleucine 0.224mg 0.1mg 0%
Leucine 0.421mg 0.151mg 0%
Lysine 0.199mg 0.117mg 0%
Methionine 0.115mg 0.033mg 0%
Phenylalanine 0.277mg 0.087mg 0%
Valine 0.257mg 0.12mg 0%
Histidine 0.128mg 0.047mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +48.7%
Contains more FatsFats +2534.4%
Contains more CarbsCarbs +877.9%
Contains more OtherOther +11.3%
Contains more WaterWater +259.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +15973.3%
Contains more Poly. FatPolyunsaturated fat +3931.3%
Contains less Sat. FatSaturated fat -98.1%

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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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.