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

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Summary of differences between pork and marrow-stem Kale

  • Pork has more selenium, vitamin B1, phosphorus, vitamin B12, and vitamin B3, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pork.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Collards, raw.

Infographic

Pork vs Marrow-stem Kale infographic
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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.
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +98.6%
Contains more IronIron +85.1%
Contains more CopperCopper +58.7%
Contains more ZincZinc +1038.1%
Contains more PhosphorusPhosphorus +884%
Contains more SeleniumSelenium +3384.6%
Contains more CalciumCalcium +1121.1%
Contains less SodiumSodium -72.6%
Contains more ManganeseManganese +7211.1%
~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.
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1524.1%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B3Vitamin B3 +578.8%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +304.7%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +679.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +804.6%
Contains more FatsFats +2182%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.9%
Contains more OtherOther +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +20533.3%
Contains more Poly. FatPolyunsaturated fat +497%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Selenium 45.3µg 1.3µg 80%
Vitamin B1 0.877mg 0.054mg 69%
Protein 27.32g 3.02g 49%
Vitamin C 0.6mg 35.3mg 39%
Phosphorus 246mg 25mg 32%
Folate 5µg 129µg 31%
Vitamin B12 0.7µg 0µg 29%
Vitamin A 2µg 251µg 28%
Manganese 0.009mg 0.658mg 28%
Vitamin B3 5.037mg 0.742mg 27%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.055g 24%
Vitamin B6 0.464mg 0.165mg 23%
Calcium 19mg 232mg 21%
Zinc 2.39mg 0.21mg 20%
Fats 13.92g 0.61g 20%
Fiber 0g 4g 16%
Monounsaturated fat 6.19g 0.03g 15%
Vitamin B2 0.321mg 0.13mg 15%
Choline 93.9mg 23.2mg 13%
Vitamin E 0.29mg 2.26mg 13%
Calories 242kcal 32kcal 11%
Vitamin B5 0.698mg 0.267mg 9%
Vitamin D 1.3µg 0µg 7%
Polyunsaturated fat 1.2g 0.201g 7%
Vitamin D 53IU 0IU 7%
Potassium 423mg 213mg 6%
Iron 0.87mg 0.47mg 5%
Copper 0.073mg 0.046mg 3%
Carbs 0g 5.42g 2%
Sodium 62mg 17mg 2%
Net carbs 0g 1.42g N/A
Magnesium 28mg 27mg 0%
Sugar 0g 0.46g N/A
Tryptophan 0.338mg 0.031mg 0%
Threonine 1.234mg 0.086mg 0%
Isoleucine 1.26mg 0.1mg 0%
Leucine 2.177mg 0.151mg 0%
Lysine 2.446mg 0.117mg 0%
Methionine 0.712mg 0.033mg 0%
Phenylalanine 1.086mg 0.087mg 0%
Valine 1.473mg 0.12mg 0%
Histidine 1.067mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
54%
Pork
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
55%
Pork
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 5.175g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.3)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.