Shiitake vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Shiitake and Marrow-stem Kale different?
- Shiitake is higher in Vitamin B5, Vitamin B3, Phosphorus, Copper, Vitamin B6, Selenium, and Zinc, however, Marrow-stem Kale is richer in Folate, Calcium, and Manganese.
- Daily need coverage for Folate from Marrow-stem Kale is 29% higher.
- Shiitake contains 6 times more Vitamin B5 than Marrow-stem Kale. While Shiitake contains 1.5mg of Vitamin B5, Marrow-stem Kale contains only 0.267mg.
Mushrooms, shiitake, raw and Collards, raw are the varieties used in this article.
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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
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Phosphorus
+348%
Contains
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Potassium
+42.7%
Contains
less
Sodium
-47.1%
Contains
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Zinc
+390.5%
Contains
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Copper
+208.7%
Contains
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Selenium
+338.5%
Contains
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Calcium
+11500%
Contains
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Iron
+14.6%
Contains
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Magnesium
+35%
Contains
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Manganese
+186.1%
Contains
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Phosphorus
+348%
Contains
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Potassium
+42.7%
Contains
less
Sodium
-47.1%
Contains
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Zinc
+390.5%
Contains
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Copper
+208.7%
Contains
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Selenium
+338.5%
Contains
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Calcium
+11500%
Contains
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Iron
+14.6%
Contains
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Magnesium
+35%
Contains
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Manganese
+186.1%
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.
:
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+66.9%
Contains
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Vitamin B3
+422.5%
Contains
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Vitamin B5
+461.8%
Contains
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Vitamin B6
+77.6%
Contains
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Vitamin B1
+260%
Contains
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Folate
+892.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+66.9%
Contains
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Vitamin B3
+422.5%
Contains
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Vitamin B5
+461.8%
Contains
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Vitamin B6
+77.6%
Contains
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Vitamin B1
+260%
Contains
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Folate
+892.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+25.3%
Contains
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Protein
+34.8%
Contains
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Fats
+24.5%
Contains
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Other
+79.7%
Equal in Water - 89.62
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Carbs
+25.3%
Contains
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Protein
+34.8%
Contains
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Fats
+24.5%
Contains
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Other
+79.7%
Equal in Water - 89.62
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.29g | 1.42g |
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| Protein | 2.24g | 3.02g |
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| Fats | 0.49g | 0.61g |
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| Carbs | 6.79g | 5.42g |
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| Calories | 34kcal | 32kcal |
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| Sugar | 2.38g | 0.46g |
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| Fiber | 2.5g | 4g |
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| Calcium | 2mg | 232mg |
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| Iron | 0.41mg | 0.47mg |
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| Magnesium | 20mg | 27mg |
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| Phosphorus | 112mg | 25mg |
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| Potassium | 304mg | 213mg |
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| Sodium | 9mg | 17mg |
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| Zinc | 1.03mg | 0.21mg |
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| Copper | 0.142mg | 0.046mg |
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| Manganese | 0.23mg | 0.658mg |
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| Selenium | 5.7µg | 1.3µg |
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| Vitamin A | 5019IU |
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| Vitamin A RAE | 251µg |
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| Vitamin E | 2.26mg |
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| Vitamin D | 18IU | 0IU |
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| Vitamin D | 0.4µg | 0µg |
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| Vitamin C | 35.3mg |
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| Vitamin B1 | 0.015mg | 0.054mg |
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| Vitamin B2 | 0.217mg | 0.13mg |
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| Vitamin B3 | 3.877mg | 0.742mg |
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| Vitamin B5 | 1.5mg | 0.267mg |
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| Vitamin B6 | 0.293mg | 0.165mg |
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| Folate | 13µg | 129µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.011mg | 0.031mg |
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| Threonine | 0.134mg | 0.086mg |
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| Isoleucine | 0.111mg | 0.1mg |
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| Leucine | 0.189mg | 0.151mg |
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| Lysine | 0.134mg | 0.117mg |
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| Methionine | 0.033mg | 0.033mg | |
| Phenylalanine | 0.111mg | 0.087mg |
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| Valine | 0.145mg | 0.12mg |
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| Histidine | 0.056mg | 0.047mg |
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| Saturated Fat | 0.055g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
25%
147%
Minerals Daily Need Coverage Score
24%
25%
Comparison summary
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake is lower in Saturated Fat (difference - 0.055g)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.92g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
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.