Omelette vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between omelette and marrow-stem Kale
- Omelette is higher in selenium, choline, vitamin B12, and vitamin B5; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, and folate.
- Marrow-stem Kale's daily need coverage for vitamin K is 361% higher.
- Omelette has a lower glycemic index (0) than marrow-stem Kale (32).
The food types used in this comparison are Egg, whole, cooked, omelet and Collards, raw.
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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 IronIron | +214.9% |
| Contains more CopperCopper | +37% |
| Contains more ZincZinc | +419% |
| Contains more PhosphorusPhosphorus | +568% |
| Contains more SeleniumSelenium | +1884.6% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +383.3% |
| Contains more PotassiumPotassium | +82.1% |
| Contains less SodiumSodium | -89% |
| Contains more ManganeseManganese | +2641.7% |
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 | +196.9% |
| Contains more Vitamin B5Vitamin B5 | +382.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +967.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +45.9% |
| Contains more Vitamin EVitamin E | +75.2% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +1059.4% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more Vitamin KVitamin K | +9613.3% |
| Contains more FolateFolate | +230.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.5µg | 437.1µg | 361% |
| Cholesterol | 313mg | 0mg | 104% |
| Selenium | 25.8µg | 1.3µg | 45% |
| Choline | 247.6mg | 23.2mg | 41% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Manganese | 0.024mg | 0.658mg | 28% |
| Folate | 39µg | 129µg | 23% |
| Vitamin B5 | 1.289mg | 0.267mg | 20% |
| Phosphorus | 167mg | 25mg | 20% |
| Vitamin B2 | 0.386mg | 0.13mg | 20% |
| Calcium | 48mg | 232mg | 18% |
| Polyunsaturated fat | 2.712g | 0.201g | 17% |
| Fats | 11.66g | 0.61g | 17% |
| Fiber | 0g | 4g | 16% |
| Protein | 10.57g | 3.02g | 15% |
| Saturated fat | 3.319g | 0.055g | 15% |
| Iron | 1.48mg | 0.47mg | 13% |
| Monounsaturated fat | 4.843g | 0.03g | 12% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin A | 172µg | 251µg | 9% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Zinc | 1.09mg | 0.21mg | 8% |
| Calories | 154kcal | 32kcal | 6% |
| Vitamin E | 1.29mg | 2.26mg | 6% |
| Sodium | 155mg | 17mg | 6% |
| Vitamin B3 | 0.064mg | 0.742mg | 4% |
| Magnesium | 11mg | 27mg | 4% |
| Potassium | 117mg | 213mg | 3% |
| Vitamin B1 | 0.034mg | 0.054mg | 2% |
| Vitamin B6 | 0.143mg | 0.165mg | 2% |
| Copper | 0.063mg | 0.046mg | 2% |
| Carbs | 0.64g | 5.42g | 2% |
| Net carbs | 0.64g | 1.42g | N/A |
| Sugar | 0.31g | 0.46g | N/A |
| Trans fat | 0.709g | 0g | N/A |
| Tryptophan | 0.14mg | 0.031mg | 0% |
| Threonine | 0.467mg | 0.086mg | 0% |
| Isoleucine | 0.565mg | 0.1mg | 0% |
| Leucine | 0.913mg | 0.151mg | 0% |
| Lysine | 0.767mg | 0.117mg | 0% |
| Methionine | 0.319mg | 0.033mg | 0% |
| Phenylalanine | 0.572mg | 0.087mg | 0% |
| Valine | 0.722mg | 0.12mg | 0% |
| Histidine | 0.26mg | 0.047mg | 0% |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +1811.5% |
| Contains more CarbsCarbs | +746.9% |
| Contains more WaterWater | +17.7% |
| Contains more OtherOther | +33% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 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 | +16043.3% |
| Contains more Poly. FatPolyunsaturated fat | +1249.3% |
| Contains less Sat. FatSaturated fat | -98.3% |
