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 for 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 more PotassiumPotassium | +42.7% |
| Contains more CopperCopper | +208.7% |
| Contains more ZincZinc | +390.5% |
| Contains more PhosphorusPhosphorus | +348% |
| Contains less SodiumSodium | -47.1% |
| Contains more SeleniumSelenium | +338.5% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +11500% |
| Contains more IronIron | +14.6% |
| Contains more ManganeseManganese | +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 more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +66.9% |
| Contains more Vitamin B3Vitamin B3 | +422.5% |
| Contains more Vitamin B5Vitamin B5 | +461.8% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more FolateFolate | +892.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 39% | |
| Folate | 13µg | 129µg | 29% |
| Vitamin A | 251µg | 28% | |
| Vitamin B5 | 1.5mg | 0.267mg | 25% |
| Calcium | 2mg | 232mg | 23% |
| Vitamin B3 | 3.877mg | 0.742mg | 20% |
| Manganese | 0.23mg | 0.658mg | 19% |
| Vitamin E | 2.26mg | 15% | |
| Phosphorus | 112mg | 25mg | 12% |
| Copper | 0.142mg | 0.046mg | 11% |
| Vitamin B6 | 0.293mg | 0.165mg | 10% |
| Selenium | 5.7µg | 1.3µg | 8% |
| Vitamin B2 | 0.217mg | 0.13mg | 7% |
| Zinc | 1.03mg | 0.21mg | 7% |
| Fiber | 2.5g | 4g | 6% |
| Choline | 23.2mg | 4% | |
| Potassium | 304mg | 213mg | 3% |
| Vitamin B1 | 0.015mg | 0.054mg | 3% |
| Magnesium | 20mg | 27mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Protein | 2.24g | 3.02g | 2% |
| Iron | 0.41mg | 0.47mg | 1% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 34kcal | 32kcal | 0% |
| Fats | 0.49g | 0.61g | 0% |
| Carbs | 6.79g | 5.42g | 0% |
| Net carbs | 4.29g | 1.42g | N/A |
| Sugar | 2.38g | 0.46g | N/A |
| Sodium | 9mg | 17mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.011mg | 0.031mg | 0% |
| Threonine | 0.134mg | 0.086mg | 0% |
| Isoleucine | 0.111mg | 0.1mg | 0% |
| Leucine | 0.189mg | 0.151mg | 0% |
| Lysine | 0.134mg | 0.117mg | 0% |
| Methionine | 0.033mg | 0.033mg | 0% |
| Phenylalanine | 0.111mg | 0.087mg | 0% |
| Valine | 0.145mg | 0.12mg | 0% |
| Histidine | 0.056mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +25.3% |
| Contains more ProteinProtein | +34.8% |
| Contains more FatsFats | +24.5% |
| Contains more OtherOther | +79.7% |
~equal in
Water
~89.62g
