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  6. Potato bread vs. Marrow-stem Kale

Potato bread vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between potato bread and marrow-stem Kale

  • Potato bread has more phosphorus, iron, selenium, and potassium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 359% more.
  • Potato bread contains 22 times more sodium than marrow-stem Kale. Potato bread contains 375mg of sodium, while marrow-stem Kale contains 17mg.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Bread, potato and Collards, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +237.1%
Contains more IronIron +378.7%
Contains more CopperCopper +104.3%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +1376%
Contains more SeleniumSelenium +630.8%
Contains more CalciumCalcium +23.4%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +160.1%
~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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 +248.1%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +206%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +945.8%
Contains more Vitamin EVitamin E +380.9%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +6327.9%
Contains more CholineCholine +26.1%
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Potato bread Marrow-stem Kale DV% diff.
Vitamin K 6.8µg 437.1µg 359%
Phosphorus 369mg 25mg 49%
Vitamin C 0mg 35.3mg 39%
Vitamin A 24µg 251µg 25%
Iron 2.25mg 0.47mg 22%
Protein 12.5g 3.02g 19%
Manganese 0.253mg 0.658mg 18%
Sodium 375mg 17mg 16%
Selenium 9.5µg 1.3µg 15%
Potassium 718mg 213mg 15%
Carbs 47.07g 5.42g 14%
Vitamin E 0.47mg 2.26mg 12%
Calories 266kcal 32kcal 12%
Vitamin B1 0.188mg 0.054mg 11%
Zinc 1.44mg 0.21mg 11%
Vitamin B5 0.817mg 0.267mg 11%
Fiber 6.3g 4g 9%
Vitamin B12 0.15µg 0µg 6%
Copper 0.094mg 0.046mg 5%
Vitamin B6 0.232mg 0.165mg 5%
Fats 3.13g 0.61g 4%
Calcium 188mg 232mg 4%
Vitamin B3 1.25mg 0.742mg 3%
Vitamin B2 0.106mg 0.13mg 2%
Polyunsaturated fat 0g 0.201g 1%
Vitamin D 0.1µg 0µg 1%
Folate 126µg 129µg 1%
Choline 18.4mg 23.2mg 1%
Net carbs 40.77g 1.42g N/A
Vitamin D 2IU 0IU 0%
Magnesium 28mg 27mg 0%
Sugar 9.38g 0.46g N/A
Saturated fat 0g 0.055g 0%
Monounsaturated fat 0g 0.03g 0%
Tryptophan 0.081mg 0.031mg 0%
Threonine 0.224mg 0.086mg 0%
Isoleucine 0.268mg 0.1mg 0%
Leucine 0.44mg 0.151mg 0%
Lysine 0.311mg 0.117mg 0%
Methionine 0.112mg 0.033mg 0%
Phenylalanine 0.285mg 0.087mg 0%
Valine 0.305mg 0.12mg 0%
Histidine 0.143mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +313.9%
Contains more FatsFats +413.1%
Contains more CarbsCarbs +768.5%
Contains more OtherOther +182%
Contains more WaterWater +167.1%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.