Mulberry vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between mulberries and marrow-stem Kale
- Mulberries are higher in iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, calcium, vitamin E, fiber, and vitamin B6.
- Marrow-stem Kale's daily need coverage for vitamin K is 358% higher.
- Mulberries have 4 times more iron than marrow-stem Kale. While mulberries have 1.85mg of iron, marrow-stem Kale has only 0.47mg.
The food types used in this comparison are Mulberries, raw and Collards, raw.
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.
| Contains more IronIron | +293.6% |
| Contains more CopperCopper | +30.4% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains less SodiumSodium | -41.2% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +494.9% |
| Contains more ZincZinc | +75% |
| Contains more SeleniumSelenium | +116.7% |
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 AVitamin A | +25000% |
| Contains more Vitamin EVitamin E | +159.8% |
| Contains more Vitamin B1Vitamin B1 | +86.2% |
| Contains more Vitamin B2Vitamin B2 | +28.7% |
| Contains more Vitamin B3Vitamin B3 | +19.7% |
| Contains more Vitamin B6Vitamin B6 | +230% |
| Contains more Vitamin KVitamin K | +5503.8% |
| Contains more FolateFolate | +2050% |
| Contains more CholineCholine | +88.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 7.8µg | 437.1µg | 358% |
| Folate | 6µg | 129µg | 31% |
| Manganese | 0.658mg | 29% | |
| Vitamin A | 1µg | 251µg | 28% |
| Calcium | 39mg | 232mg | 19% |
| Iron | 1.85mg | 0.47mg | 17% |
| Fiber | 1.7g | 4g | 9% |
| Vitamin E | 0.87mg | 2.26mg | 9% |
| Vitamin B6 | 0.05mg | 0.165mg | 9% |
| Vitamin B5 | 0.267mg | 5% | |
| Protein | 1.44g | 3.02g | 3% |
| Magnesium | 18mg | 27mg | 2% |
| Copper | 0.06mg | 0.046mg | 2% |
| Vitamin B2 | 0.101mg | 0.13mg | 2% |
| Phosphorus | 38mg | 25mg | 2% |
| Choline | 12.3mg | 23.2mg | 2% |
| Vitamin B1 | 0.029mg | 0.054mg | 2% |
| Vitamin B3 | 0.62mg | 0.742mg | 1% |
| Calories | 43kcal | 32kcal | 1% |
| Selenium | 0.6µg | 1.3µg | 1% |
| Zinc | 0.12mg | 0.21mg | 1% |
| Potassium | 194mg | 213mg | 1% |
| Carbs | 9.8g | 5.42g | 1% |
| Vitamin C | 36.4mg | 35.3mg | 1% |
| Fats | 0.39g | 0.61g | 0% |
| Net carbs | 8.1g | 1.42g | N/A |
| Sugar | 8.1g | 0.46g | N/A |
| Sodium | 10mg | 17mg | 0% |
| Saturated fat | 0.027g | 0.055g | 0% |
| Monounsaturated fat | 0.041g | 0.03g | 0% |
| Polyunsaturated fat | 0.207g | 0.201g | 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
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +80.8% |
| Contains more ProteinProtein | +109.7% |
| Contains more FatsFats | +56.4% |
| Contains more OtherOther | +92.8% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
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 | -50.9% |
| Contains more Mono. FatMonounsaturated fat | +36.7% |
~equal in
Polyunsaturated fat
~0.201g
