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  6. Orange juice vs. Marrow-stem Kale

Orange juice vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between orange juice and marrow-stem Kale?

  • Orange juice is higher in vitamin C, yet marrow-stem Kale is higher in vitamin K, vitamin A, manganese, folate, calcium, fiber, vitamin E, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • The glycemic index of marrow-stem Kale is lower.

We used Orange juice, raw and Collards, raw types in this article.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +2009.1%
Contains more IronIron +135%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +4600%
Contains more SeleniumSelenium +1200%
~equal in Potassium ~213mg
~equal in Copper ~0.046mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +41.6%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin AVitamin A +2410%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +330%
Contains more CholineCholine +274.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Manganese 0.014mg 0.658mg 28%
Vitamin A 10µg 251µg 27%
Folate 30µg 129µg 25%
Calcium 11mg 232mg 22%
Vitamin C 50mg 35.3mg 16%
Vitamin E 0.04mg 2.26mg 15%
Fiber 0.2g 4g 15%
Vitamin B6 0.04mg 0.165mg 10%
Vitamin B2 0.03mg 0.13mg 8%
Protein 0.7g 3.02g 5%
Magnesium 11mg 27mg 4%
Vitamin B1 0.09mg 0.054mg 3%
Iron 0.2mg 0.47mg 3%
Choline 6.2mg 23.2mg 3%
Vitamin B5 0.19mg 0.267mg 2%
Vitamin B3 0.4mg 0.742mg 2%
Carbs 10.4g 5.42g 2%
Selenium 0.1µg 1.3µg 2%
Polyunsaturated fat 0.04g 0.201g 1%
Calories 45kcal 32kcal 1%
Sodium 1mg 17mg 1%
Phosphorus 17mg 25mg 1%
Fats 0.2g 0.61g 1%
Zinc 0.05mg 0.21mg 1%
Net carbs 10.2g 1.42g N/A
Potassium 200mg 213mg 0%
Sugar 8.4g 0.46g N/A
Copper 0.044mg 0.046mg 0%
Saturated fat 0.024g 0.055g 0%
Monounsaturated fat 0.036g 0.03g 0%
Tryptophan 0.002mg 0.031mg 0%
Threonine 0.008mg 0.086mg 0%
Isoleucine 0.008mg 0.1mg 0%
Leucine 0.013mg 0.151mg 0%
Lysine 0.009mg 0.117mg 0%
Methionine 0.003mg 0.033mg 0%
Phenylalanine 0.009mg 0.087mg 0%
Valine 0.011mg 0.12mg 0%
Histidine 0.003mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +91.9%
Contains more ProteinProtein +331.4%
Contains more FatsFats +205%
Contains more OtherOther +232.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -56.4%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +402.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.