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  6. Palm oil vs. Marrow-stem Kale

Palm oil vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between palm oil and marrow-stem Kale?

  • Palm oil is richer in vitamin E, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, fiber, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 358% higher.
  • Palm oil has 896 times more saturated fat than marrow-stem Kale. Palm oil has 49.3g of saturated fat, while marrow-stem Kale has 0.055g.
  • Palm oil has a lower glycemic index than marrow-stem Kale.

We used Oil, palm and Collards, raw types in this comparison.

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +605.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +5363.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +7633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Marrow-stem Kale DV% diff.
Vitamin K 8µg 437.1µg 358%
Saturated fat 49.3g 0.055g 224%
Fats 100g 0.61g 153%
Monounsaturated fat 37g 0.03g 92%
Vitamin E 15.94mg 2.26mg 91%
Polyunsaturated fat 9.3g 0.201g 61%
Calories 884kcal 32kcal 43%
Vitamin C 0mg 35.3mg 39%
Folate 0µg 129µg 32%
Manganese 0.658mg 29%
Vitamin A 0µg 251µg 28%
Calcium 0mg 232mg 23%
Fiber 0g 4g 16%
Vitamin B6 0mg 0.165mg 13%
Vitamin B2 0mg 0.13mg 10%
Potassium 0mg 213mg 6%
Iron 0.01mg 0.47mg 6%
Magnesium 0mg 27mg 6%
Protein 0g 3.02g 6%
Vitamin B5 0mg 0.267mg 5%
Vitamin B3 0mg 0.742mg 5%
Vitamin B1 0mg 0.054mg 5%
Copper 0mg 0.046mg 5%
Phosphorus 0mg 25mg 4%
Choline 0.3mg 23.2mg 4%
Selenium 0µg 1.3µg 2%
Zinc 0mg 0.21mg 2%
Carbs 0g 5.42g 2%
Sodium 0mg 17mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0mg 0.031mg 0%
Threonine 0mg 0.086mg 0%
Isoleucine 0mg 0.1mg 0%
Leucine 0mg 0.151mg 0%
Lysine 0mg 0.117mg 0%
Methionine 0mg 0.033mg 0%
Phenylalanine 0mg 0.087mg 0%
Valine 0mg 0.12mg 0%
Histidine 0mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +16293.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +123233.3%
Contains more Poly. FatPolyunsaturated fat +4526.9%
Contains less Sat. FatSaturated fat -99.9%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.