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  6. Mustard vs. Marrow-stem Kale

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

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What are the differences between mustard and marrow-stem Kale?

  • Mustard is higher in selenium, iron, and phosphorus, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% more.
  • Mustard has 65 times more sodium than marrow-stem Kale. While mustard has 1104mg of sodium, marrow-stem Kale has only 17mg.

We used Mustard, prepared, yellow and Collards, raw types in this article.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 MagnesiumMagnesium +77.8%
Contains more IronIron +242.6%
Contains more CopperCopper +60.9%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +332%
Contains more SeleniumSelenium +2476.9%
Contains more CalciumCalcium +268.3%
Contains more PotassiumPotassium +40.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +55.9%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +227.8%
Contains more Vitamin CVitamin C +11666.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +527.8%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +1742.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +23.8%
Contains more FatsFats +447.5%
Contains more OtherOther +153.4%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +7173.3%
Contains more Poly. FatPolyunsaturated fat +285.1%
Contains less Sat. FatSaturated fat -74.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Marrow-stem Kale DV% diff.
Vitamin K 1.4µg 437.1µg 363%
Selenium 33.5µg 1.3µg 59%
Sodium 1104mg 17mg 47%
Vitamin C 0.3mg 35.3mg 39%
Folate 7µg 129µg 31%
Vitamin A 5µg 251µg 27%
Calcium 63mg 232mg 17%
Iron 1.61mg 0.47mg 14%
Vitamin E 0.36mg 2.26mg 13%
Phosphorus 108mg 25mg 12%
Vitamin B1 0.177mg 0.054mg 10%
Manganese 0.422mg 0.658mg 10%
Vitamin B6 0.07mg 0.165mg 7%
Vitamin B2 0.07mg 0.13mg 5%
Magnesium 48mg 27mg 5%
Monounsaturated fat 2.182g 0.03g 5%
Zinc 0.64mg 0.21mg 4%
Polyunsaturated fat 0.774g 0.201g 4%
Fats 3.34g 0.61g 4%
Copper 0.074mg 0.046mg 3%
Potassium 152mg 213mg 2%
Saturated fat 0.214g 0.055g 1%
Calories 60kcal 32kcal 1%
Vitamin B3 0.565mg 0.742mg 1%
Protein 3.74g 3.02g 1%
Carbs 5.83g 5.42g 0%
Net carbs 1.83g 1.42g N/A
Sugar 0.92g 0.46g N/A
Fiber 4g 4g 0%
Starch 0.64g 0%
Vitamin B5 0.254mg 0.267mg 0%
Trans fat 0.009g 0g N/A
Choline 22.4mg 23.2mg 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.167mg 0.086mg 0%
Isoleucine 0.146mg 0.1mg 0%
Leucine 0.292mg 0.151mg 0%
Lysine 0.264mg 0.117mg 0%
Methionine 0.076mg 0.033mg 0%
Phenylalanine 0.161mg 0.087mg 0%
Valine 0.189mg 0.12mg 0%
Histidine 0.119mg 0.047mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Mustard
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
60%
Mustard
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1087mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.159g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.6)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.