Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Scallion vs Marrow-stem Kale - In-Depth Nutrition Comparison

Compare

Important differences between Scallion and Marrow-stem Kale

  • Scallion has more Iron, however Marrow-stem Kale is richer in Vitamin K, Vitamin A, Manganese, Vitamin C, Folate, Calcium, Vitamin E , Vitamin B6, and Fiber.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 192% more.
  • Scallion contains 3 times more Iron than Marrow-stem Kale. Scallion contains 1.48mg of Iron, while Marrow-stem Kale contains 0.47mg.

The food varieties used in the comparison are Onions, spring or scallions (includes tops and bulb), raw and Collards, raw.

Infographic

Scallion vs Marrow-stem Kale infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +214.9%
Contains more Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
Contains more Calcium +222.2%
Contains more Magnesium +35%
Equal in Sodium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +214.9%
Contains more Potassium +29.6%
Contains more Copper +80.4%
Contains more Zinc +85.7%
Contains more Phosphorus +48%
Contains more Calcium +222.2%
Contains more Magnesium +35%
Equal in Sodium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +111.2%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.054
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin C +87.8%
Contains more Vitamin A +403.4%
Contains more Vitamin E +310.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +256%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +111.2%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.054

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Scallion
147
Marrow-stem Kale
Mineral Summary Score
21
Scallion
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Scallion
18%
Marrow-stem Kale
Carbohydrates
7%
Scallion
5%
Marrow-stem Kale
Fats
1%
Scallion
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Scallion Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Marrow-stem Kale
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.87g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Scallion Marrow-stem Kale Opinion
Calories 32 32
Protein 1.83 3.02 Marrow-stem Kale
Fats 0.19 0.61 Marrow-stem Kale
Vitamin C 18.8 35.3 Marrow-stem Kale
Carbs 7.34 5.42 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.48 0.47 Scallion
Calcium 72 232 Marrow-stem Kale
Potassium 276 213 Scallion
Magnesium 20 27 Marrow-stem Kale
Sugar 2.33 0.46 Marrow-stem Kale
Fiber 2.6 4 Marrow-stem Kale
Copper 0.083 0.046 Scallion
Zinc 0.39 0.21 Scallion
Starch
Phosphorus 37 25 Scallion
Sodium 16 17 Scallion
Vitamin A 997 5019 Marrow-stem Kale
Vitamin E 0.55 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.055 0.054 Scallion
Vitamin B2 0.08 0.13 Marrow-stem Kale
Vitamin B3 0.525 0.742 Marrow-stem Kale
Vitamin B5 0.075 0.267 Marrow-stem Kale
Vitamin B6 0.061 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 207 437.1 Marrow-stem Kale
Folate 64 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.032 0.055 Scallion
Monounsaturated Fat 0.027 0.03 Marrow-stem Kale
Polyunsaturated fat 0.074 0.201 Marrow-stem Kale
Tryptophan 0.02 0.031 Marrow-stem Kale
Threonine 0.072 0.086 Marrow-stem Kale
Isoleucine 0.077 0.1 Marrow-stem Kale
Leucine 0.109 0.151 Marrow-stem Kale
Lysine 0.091 0.117 Marrow-stem Kale
Methionine 0.02 0.033 Marrow-stem Kale
Phenylalanine 0.059 0.087 Marrow-stem Kale
Valine 0.081 0.12 Marrow-stem Kale
Histidine 0.032 0.047 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.