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

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What are the differences between ostrich and marrow-stem Kale?

  • Ostrich is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron, yet marrow-stem Kale is higher in vitamin A, vitamin C, and folate.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Ostrich has 29 times more selenium than marrow-stem Kale. While ostrich has 37.5µg of selenium, marrow-stem Kale has only 1.3µg.
  • The glycemic index of ostrich is lower.

We used Ostrich, tip trimmed, cooked and Collards, raw types in this article.

Infographic

Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
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 +70%
Contains more IronIron +493.6%
Contains more CopperCopper +230.4%
Contains more ZincZinc +2209.5%
Contains more PhosphorusPhosphorus +904%
Contains more SeleniumSelenium +2784.6%
Contains more CalciumCalcium +3766.7%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +3363.2%
~equal in Magnesium ~27mg

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +329.6%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +862.7%
Contains more Vitamin B5Vitamin B5 +393.6%
Contains more Vitamin B6Vitamin B6 +230.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +882.6%
Contains more FolateFolate +760%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 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 ProteinProtein +843.4%
Contains more FatsFats +321.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.8%
Contains more OtherOther +209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 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 more Mono. FatMonounsaturated fat +3133.3%
Contains more Poly. FatPolyunsaturated fat +118.9%
Contains less Sat. FatSaturated fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Marrow-stem Kale
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 1.3µg 66%
Protein 28.49g 3.02g 51%
Zinc 4.85mg 0.21mg 42%
Vitamin B3 7.143mg 0.742mg 40%
Vitamin C 0mg 35.3mg 39%
Phosphorus 251mg 25mg 32%
Iron 2.79mg 0.47mg 29%
Folate 15µg 129µg 29%
Vitamin B6 0.545mg 0.165mg 29%
Cholesterol 85mg 0mg 28%
Vitamin A 0µg 251µg 28%
Manganese 0.019mg 0.658mg 28%
Calcium 6mg 232mg 23%
Vitamin B5 1.318mg 0.267mg 21%
Fiber 0g 4g 16%
Vitamin B1 0.232mg 0.054mg 15%
Vitamin E 0.23mg 2.26mg 14%
Copper 0.152mg 0.046mg 12%
Vitamin B2 0.292mg 0.13mg 12%
Calories 145kcal 32kcal 6%
Potassium 362mg 213mg 4%
Saturated fat 1g 0.055g 4%
Choline 23.2mg 4%
Sodium 80mg 17mg 3%
Fats 2.57g 0.61g 3%
Monounsaturated fat 0.97g 0.03g 2%
Polyunsaturated fat 0.44g 0.201g 2%
Carbs 0g 5.42g 2%
Net carbs 0g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.46g N/A
Tryptophan 0.254mg 0.031mg 0%
Threonine 1.25mg 0.086mg 0%
Isoleucine 1.354mg 0.1mg 0%
Leucine 2.315mg 0.151mg 0%
Lysine 2.516mg 0.117mg 0%
Methionine 0.796mg 0.033mg 0%
Phenylalanine 1.176mg 0.087mg 0%
Valine 1.407mg 0.12mg 0%
Histidine 0.716mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
97%
Ostrich
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
66%
Ostrich
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 32)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.945g)
Which food is richer in vitamins?
?
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.

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.