Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Onion
  5. Compare
  6. Onion vs. Marrow-stem Kale

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

Compare

Summary of differences between onions and marrow-stem Kale

  • The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B2 in marrow-stem Kale is higher than in onions.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than onions.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Onions, raw and Collards, raw.

Infographic

Onion 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 PhosphorusPhosphorus +16%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +908.7%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +123.8%
Contains more CopperCopper +17.9%
Contains more ZincZinc +23.5%
Contains more ManganeseManganese +410.1%
Contains more SeleniumSelenium +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.
Onion
Onion
0
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 CVitamin C +377%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +539.7%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +578.9%
Contains more CholineCholine +280.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Marrow-stem Kale DV% diff.
Vitamin K 0.4µg 437.1µg 364%
Vitamin C 7.4mg 35.3mg 31%
Vitamin A 0µg 251µg 28%
Folate 19µg 129µg 28%
Manganese 0.129mg 0.658mg 23%
Calcium 23mg 232mg 21%
Vitamin E 0.02mg 2.26mg 15%
Fiber 1.7g 4g 9%
Vitamin B2 0.027mg 0.13mg 8%
Vitamin B3 0.116mg 0.742mg 4%
Magnesium 10mg 27mg 4%
Protein 1.1g 3.02g 4%
Iron 0.21mg 0.47mg 3%
Vitamin B5 0.123mg 0.267mg 3%
Vitamin B6 0.12mg 0.165mg 3%
Choline 6.1mg 23.2mg 3%
Potassium 146mg 213mg 2%
Fructose 1.29g 2%
Polyunsaturated fat 0.017g 0.201g 1%
Vitamin B1 0.046mg 0.054mg 1%
Selenium 0.5µg 1.3µg 1%
Carbs 9.34g 5.42g 1%
Sodium 4mg 17mg 1%
Fats 0.1g 0.61g 1%
Copper 0.039mg 0.046mg 1%
Phosphorus 29mg 25mg 1%
Calories 40kcal 32kcal 0%
Net carbs 7.64g 1.42g N/A
Sugar 4.24g 0.46g N/A
Zinc 0.17mg 0.21mg 0%
Saturated fat 0.042g 0.055g 0%
Monounsaturated fat 0.013g 0.03g 0%
Tryptophan 0.014mg 0.031mg 0%
Threonine 0.021mg 0.086mg 0%
Isoleucine 0.014mg 0.1mg 0%
Leucine 0.025mg 0.151mg 0%
Lysine 0.039mg 0.117mg 0%
Methionine 0.002mg 0.033mg 0%
Phenylalanine 0.025mg 0.087mg 0%
Valine 0.021mg 0.12mg 0%
Histidine 0.014mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 CarbsCarbs +72.3%
Contains more ProteinProtein +174.5%
Contains more FatsFats +510%
Contains more OtherOther +280%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -23.6%
Contains more Mono. FatMonounsaturated fat +130.8%
Contains more Poly. FatPolyunsaturated fat +1082.4%

People also compare

Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.