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  6. Pot roast vs. Marrow-stem Kale

Pot roast vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between pot roast and marrow-stem Kale

  • Pot roast has more vitamin B12, zinc, and selenium; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in cholesterol.
  • Marrow-stem Kale has a higher glycemic index than pot roast.

Food types used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Collards, raw.

Infographic

Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
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 IronIron +414.9%
Contains more CopperCopper +115.2%
Contains more ZincZinc +3071.4%
Contains more PhosphorusPhosphorus +596%
Contains more SeleniumSelenium +1976.9%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +1350%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +6480%
~equal in Potassium ~213mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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 B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +453.2%
Contains more Vitamin B5Vitamin B5 +113.9%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +343.1%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1333.3%
~equal in Vitamin B1 ~0.054mg

All nutrients comparison - raw data values

Nutrient Pot roast Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.21mg 59%
Protein 28.94g 3.02g 52%
Selenium 27µg 1.3µg 47%
Vitamin C 0mg 35.3mg 39%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.055g 34%
Folate 9µg 129µg 30%
Fats 19.17g 0.61g 29%
Vitamin A 0µg 251µg 28%
Manganese 0.01mg 0.658mg 28%
Iron 2.42mg 0.47mg 24%
Calcium 16mg 232mg 22%
Vitamin B3 4.105mg 0.742mg 21%
Phosphorus 174mg 25mg 21%
Monounsaturated fat 8.175g 0.03g 20%
Fiber 0g 4g 16%
Choline 110.2mg 23.2mg 16%
Calories 297kcal 32kcal 13%
Vitamin E 0.51mg 2.26mg 12%
Vitamin B6 0.283mg 0.165mg 9%
Copper 0.099mg 0.046mg 6%
Vitamin B5 0.571mg 0.267mg 6%
Polyunsaturated fat 0.708g 0.201g 3%
Vitamin B2 0.171mg 0.13mg 3%
Carbs 0g 5.42g 2%
Magnesium 19mg 27mg 2%
Vitamin D 8IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Potassium 231mg 213mg 1%
Sodium 47mg 17mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B1 0.059mg 0.054mg 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 1.156mg 0.086mg 0%
Isoleucine 1.317mg 0.1mg 0%
Leucine 2.302mg 0.151mg 0%
Lysine 2.446mg 0.117mg 0%
Methionine 0.754mg 0.033mg 0%
Phenylalanine 1.143mg 0.087mg 0%
Valine 1.436mg 0.12mg 0%
Histidine 0.924mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 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 ProteinProtein +858.3%
Contains more FatsFats +3042.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.7%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 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 +27150%
Contains more Poly. FatPolyunsaturated fat +252.2%
Contains less Sat. FatSaturated fat -99.3%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.