Bran vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on differences between Bran and Marrow-stem Kale
- Bran has more Phosphorus, Manganese, Selenium, and Vitamin B1, however, Marrow-stem Kale is higher in Vitamin C, Folate, Vitamin A RAE, Calcium, Vitamin B6, and Vitamin B2.
- Marrow-stem Kale covers your daily Vitamin C needs 39% more than Bran.
- Marrow-stem Kale contains 6 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Marrow-stem Kale contains 1.3µg.
Food varieties used in this article are Oat bran, cooked 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
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Iron
+87.2%
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Magnesium
+48.1%
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Phosphorus
+376%
Contains
less
Sodium
-94.1%
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Zinc
+152.4%
Contains
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Copper
+43.5%
Contains
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Manganese
+46.5%
Contains
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Selenium
+492.3%
Contains
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Calcium
+2220%
Contains
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Potassium
+131.5%
Contains
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Iron
+87.2%
Contains
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Magnesium
+48.1%
Contains
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Phosphorus
+376%
Contains
less
Sodium
-94.1%
Contains
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Zinc
+152.4%
Contains
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Copper
+43.5%
Contains
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Manganese
+46.5%
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Selenium
+492.3%
Contains
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Calcium
+2220%
Contains
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Potassium
+131.5%
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 B1
+196.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+282.4%
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Vitamin B3
+415.3%
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Vitamin B5
+23%
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Vitamin B6
+560%
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Folate
+2050%
Contains
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Vitamin B1
+196.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+282.4%
Contains
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Vitamin B3
+415.3%
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Vitamin B5
+23%
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Vitamin B6
+560%
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Folate
+2050%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+41%
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Carbs
+111.1%
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Other
+171.4%
Equal in Protein - 3.02
Equal in Water - 89.62
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 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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Fats
+41%
Contains
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Carbs
+111.1%
Contains
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Other
+171.4%
Equal in Protein - 3.02
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+870%
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Polyunsaturated fat
+68.7%
Contains
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Saturated Fat
-66.3%
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Monounsaturated Fat
+870%
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Polyunsaturated fat
+68.7%
Contains
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Saturated Fat
-66.3%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 1.42g |
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| Protein | 3.21g | 3.02g |
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| Fats | 0.86g | 0.61g |
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| Carbs | 11.44g | 5.42g |
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| Calories | 40kcal | 32kcal |
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| Sugar | 0.46g |
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| Fiber | 2.6g | 4g |
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| Calcium | 10mg | 232mg |
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| Iron | 0.88mg | 0.47mg |
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| Magnesium | 40mg | 27mg |
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| Phosphorus | 119mg | 25mg |
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| Potassium | 92mg | 213mg |
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| Sodium | 1mg | 17mg |
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| Zinc | 0.53mg | 0.21mg |
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| Copper | 0.066mg | 0.046mg |
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| Manganese | 0.964mg | 0.658mg |
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| Selenium | 7.7µg | 1.3µg |
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| Vitamin A | 0IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.16mg | 0.054mg |
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| Vitamin B2 | 0.034mg | 0.13mg |
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| Vitamin B3 | 0.144mg | 0.742mg |
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| Vitamin B5 | 0.217mg | 0.267mg |
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| Vitamin B6 | 0.025mg | 0.165mg |
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| Folate | 6µg | 129µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.057mg | 0.031mg |
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| Threonine | 0.086mg | 0.086mg | |
| Isoleucine | 0.114mg | 0.1mg |
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| Leucine | 0.235mg | 0.151mg |
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| Lysine | 0.13mg | 0.117mg |
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| Methionine | 0.057mg | 0.033mg |
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| Phenylalanine | 0.155mg | 0.087mg |
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| Valine | 0.165mg | 0.12mg |
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| Histidine | 0.07mg | 0.047mg |
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| Saturated Fat | 0.163g | 0.055g |
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| Monounsaturated Fat | 0.291g | 0.03g |
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| Polyunsaturated fat | 0.339g | 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 |
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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
6%
147%
Minerals Daily Need Coverage Score
33%
25%
Comparison summary
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)