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

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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 PotassiumPotassium +29.6%
Contains more IronIron +214.9%
Contains more CopperCopper +80.4%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +48%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +222.2%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +116.7%
~equal in Sodium ~17mg

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.
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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 +87.8%
Contains more Vitamin AVitamin A +402%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +256%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +111.2%
Contains more FolateFolate +101.6%
Contains more CholineCholine +307%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Marrow-stem Kale DV% diff.
Vitamin K 207µg 437.1µg 192%
Vitamin A 50µg 251µg 22%
Manganese 0.16mg 0.658mg 22%
Vitamin C 18.8mg 35.3mg 18%
Folate 64µg 129µg 16%
Calcium 72mg 232mg 16%
Iron 1.48mg 0.47mg 13%
Vitamin E 0.55mg 2.26mg 11%
Vitamin B6 0.061mg 0.165mg 8%
Fiber 2.6g 4g 6%
Vitamin B5 0.075mg 0.267mg 4%
Vitamin B2 0.08mg 0.13mg 4%
Copper 0.083mg 0.046mg 4%
Choline 5.7mg 23.2mg 3%
Protein 1.83g 3.02g 2%
Phosphorus 37mg 25mg 2%
Zinc 0.39mg 0.21mg 2%
Potassium 276mg 213mg 2%
Magnesium 20mg 27mg 2%
Polyunsaturated fat 0.074g 0.201g 1%
Selenium 0.6µg 1.3µg 1%
Vitamin B3 0.525mg 0.742mg 1%
Carbs 7.34g 5.42g 1%
Fats 0.19g 0.61g 1%
Calories 32kcal 32kcal 0%
Net carbs 4.74g 1.42g N/A
Sugar 2.33g 0.46g N/A
Sodium 16mg 17mg 0%
Vitamin B1 0.055mg 0.054mg 0%
Saturated fat 0.032g 0.055g 0%
Monounsaturated fat 0.027g 0.03g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.072mg 0.086mg 0%
Isoleucine 0.077mg 0.1mg 0%
Leucine 0.109mg 0.151mg 0%
Lysine 0.091mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.059mg 0.087mg 0%
Valine 0.081mg 0.12mg 0%
Histidine 0.032mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +35.4%
Contains more ProteinProtein +65%
Contains more FatsFats +221.1%
Contains more OtherOther +64.2%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 -41.8%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +171.6%

People also compare

Scallion
Scallion vs Onion
Onion
Scallion
Scallion vs Coriander
Coriander
Scallion
Scallion vs Garlic
Garlic
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. 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.