Onion vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Summary of differences between Onion and Marrow-stem Kale
- The amount of Vitamin K, Vitamin C, Vitamin A RAE, Folate, Manganese, Calcium, Vitamin E , Fiber, and Vitamin B2 in Marrow-stem Kale is higher than in Onion.
- Marrow-stem Kale covers your daily need of Vitamin K 364% more than Onion.
These are the specific foods used in this comparison Onions, raw 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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Phosphorus
+16%
Contains
less
Sodium
-76.5%
Contains
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Calcium
+908.7%
Contains
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Iron
+123.8%
Contains
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Magnesium
+170%
Contains
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Potassium
+45.9%
Contains
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Zinc
+23.5%
Contains
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Copper
+17.9%
Contains
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Manganese
+410.1%
Contains
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Selenium
+160%
Contains
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Phosphorus
+16%
Contains
less
Sodium
-76.5%
Contains
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Calcium
+908.7%
Contains
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Iron
+123.8%
Contains
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Magnesium
+170%
Contains
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Potassium
+45.9%
Contains
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Zinc
+23.5%
Contains
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Copper
+17.9%
Contains
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Manganese
+410.1%
Contains
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Selenium
+160%
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 A
+250850%
Contains
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Vitamin E
+11200%
Contains
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Vitamin C
+377%
Contains
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Vitamin B1
+17.4%
Contains
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Vitamin B2
+381.5%
Contains
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Vitamin B3
+539.7%
Contains
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Vitamin B5
+117.1%
Contains
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Vitamin B6
+37.5%
Contains
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Folate
+578.9%
Contains
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Vitamin K
+109175%
Contains
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Vitamin A
+250850%
Contains
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Vitamin E
+11200%
Contains
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Vitamin C
+377%
Contains
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Vitamin B1
+17.4%
Contains
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Vitamin B2
+381.5%
Contains
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Vitamin B3
+539.7%
Contains
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Vitamin B5
+117.1%
Contains
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Vitamin B6
+37.5%
Contains
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Folate
+578.9%
Contains
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Vitamin K
+109175%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+72.3%
Contains
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Protein
+174.5%
Contains
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Fats
+510%
Contains
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Other
+280%
Equal in Water - 89.62
Protein:
1.1 g
Fats:
0.1 g
Carbs:
9.34 g
Water:
89.11 g
Other:
0.35 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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Carbs
+72.3%
Contains
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Protein
+174.5%
Contains
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Fats
+510%
Contains
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Other
+280%
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-23.6%
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Monounsaturated Fat
+130.8%
Contains
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Polyunsaturated fat
+1082.4%
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.017 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-23.6%
Contains
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Monounsaturated Fat
+130.8%
Contains
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Polyunsaturated fat
+1082.4%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.64g | 1.42g |
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| Protein | 1.1g | 3.02g |
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| Fats | 0.1g | 0.61g |
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| Carbs | 9.34g | 5.42g |
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| Calories | 40kcal | 32kcal |
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| Fructose | 1.29g |
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| Sugar | 4.24g | 0.46g |
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| Fiber | 1.7g | 4g |
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| Calcium | 23mg | 232mg |
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| Iron | 0.21mg | 0.47mg |
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| Magnesium | 10mg | 27mg |
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| Phosphorus | 29mg | 25mg |
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| Potassium | 146mg | 213mg |
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| Sodium | 4mg | 17mg |
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| Zinc | 0.17mg | 0.21mg |
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| Copper | 0.039mg | 0.046mg |
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| Manganese | 0.129mg | 0.658mg |
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| Selenium | 0.5µg | 1.3µg |
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| Vitamin A | 2IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0.02mg | 2.26mg |
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| Vitamin C | 7.4mg | 35.3mg |
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| Vitamin B1 | 0.046mg | 0.054mg |
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| Vitamin B2 | 0.027mg | 0.13mg |
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| Vitamin B3 | 0.116mg | 0.742mg |
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| Vitamin B5 | 0.123mg | 0.267mg |
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| Vitamin B6 | 0.12mg | 0.165mg |
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| Folate | 19µg | 129µg |
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| Vitamin K | 0.4µg | 437.1µg |
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| Tryptophan | 0.014mg | 0.031mg |
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| Threonine | 0.021mg | 0.086mg |
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| Isoleucine | 0.014mg | 0.1mg |
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| Leucine | 0.025mg | 0.151mg |
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| Lysine | 0.039mg | 0.117mg |
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| Methionine | 0.002mg | 0.033mg |
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| Phenylalanine | 0.025mg | 0.087mg |
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| Valine | 0.021mg | 0.12mg |
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| Histidine | 0.014mg | 0.047mg |
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| Saturated Fat | 0.042g | 0.055g |
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| Monounsaturated Fat | 0.013g | 0.03g |
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| Polyunsaturated fat | 0.017g | 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
8%
147%
Minerals Daily Need Coverage Score
8%
25%
Comparison summary
Which food contains less Sodium?
Onion contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Onion is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 3.78g)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
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)