Nutmeg vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between nutmeg and marrow-stem Kale?
- Nutmeg is richer in copper, manganese, fiber, magnesium, iron, and phosphorus, yet marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
- Nutmeg has 472 times more saturated fat than marrow-stem Kale. Nutmeg has 25.94g of saturated fat, while marrow-stem Kale has 0.055g.
- Nutmeg has a lower glycemic index than marrow-stem Kale.
We used Spices, nutmeg, ground and Collards, raw types in this comparison.
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 MagnesiumMagnesium | +577.8% |
| Contains more PotassiumPotassium | +64.3% |
| Contains more IronIron | +546.8% |
| Contains more CopperCopper | +2132.6% |
| Contains more ZincZinc | +923.8% |
| Contains more PhosphorusPhosphorus | +752% |
| Contains more ManganeseManganese | +340.7% |
| Contains more SeleniumSelenium | +23.1% |
| Contains more CalciumCalcium | +26.1% |
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 B1Vitamin B1 | +540.7% |
| Contains more Vitamin B3Vitamin B3 | +75.1% |
| Contains more Vitamin CVitamin C | +1076.7% |
| Contains more Vitamin AVitamin A | +4920% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +69.7% |
| Contains more CholineCholine | +163.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +93.4% |
| Contains more FatsFats | +5852.5% |
| Contains more CarbsCarbs | +809.4% |
| Contains more OtherOther | +75.2% |
| Contains more WaterWater | +1338.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
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 | +10633.3% |
| Contains more Poly. FatPolyunsaturated fat | +74.1% |
| Contains less Sat. FatSaturated fat | -99.8% |
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 Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 437.1µg | 364% |
| Saturated fat | 25.94g | 0.055g | 118% |
| Copper | 1.027mg | 0.046mg | 109% |
| Manganese | 2.9mg | 0.658mg | 97% |
| Fiber | 20.8g | 4g | 67% |
| Fats | 36.31g | 0.61g | 55% |
| Magnesium | 183mg | 27mg | 37% |
| Vitamin C | 3mg | 35.3mg | 36% |
| Iron | 3.04mg | 0.47mg | 32% |
| Vitamin A | 5µg | 251µg | 27% |
| Phosphorus | 213mg | 25mg | 27% |
| Calories | 525kcal | 32kcal | 25% |
| Vitamin B1 | 0.346mg | 0.054mg | 24% |
| Zinc | 2.15mg | 0.21mg | 18% |
| Vitamin E | 0mg | 2.26mg | 15% |
| Carbs | 49.29g | 5.42g | 15% |
| Folate | 76µg | 129µg | 13% |
| Monounsaturated fat | 3.22g | 0.03g | 8% |
| Protein | 5.84g | 3.02g | 6% |
| Vitamin B2 | 0.057mg | 0.13mg | 6% |
| Vitamin B5 | 0.267mg | 5% | |
| Calcium | 184mg | 232mg | 5% |
| Potassium | 350mg | 213mg | 4% |
| Choline | 8.8mg | 23.2mg | 3% |
| Vitamin B3 | 1.299mg | 0.742mg | 3% |
| Selenium | 1.6µg | 1.3µg | 1% |
| Polyunsaturated fat | 0.35g | 0.201g | 1% |
| Net carbs | 28.49g | 1.42g | N/A |
| Sugar | 2.99g | 0.46g | N/A |
| Sodium | 16mg | 17mg | 0% |
| Vitamin B6 | 0.16mg | 0.165mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
120%
Minerals Daily Need Coverage Score
121%
25%
Comparison summary
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 25.885g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $5.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)