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  6. Potato vs. Marrow-stem Kale

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

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Summary of differences between potatoes and marrow-stem Kale

  • Potatoes have more vitamin B6, while marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, manganese, vitamin C, vitamin E, fiber, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than potatoes.
  • Potatoes contain 2 times more vitamin B6 than marrow-stem Kale. While potatoes contain 0.298mg of vitamin B6, marrow-stem Kale contains only 0.165mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Collards, raw.

Infographic

Potato 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.
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +99.5%
Contains more IronIron +72.3%
Contains more CopperCopper +139.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -64.7%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1833.3%
Contains more ManganeseManganese +229%
Contains more SeleniumSelenium +225%

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.
Potato
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +50%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more Vitamin CVitamin C +79.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin KVitamin K +21755%
Contains more FolateFolate +760%
Contains more CholineCholine +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Marrow-stem Kale DV% diff.
Vitamin K 2µg 437.1µg 363%
Folate 15µg 129µg 29%
Vitamin A 0µg 251µg 28%
Calcium 12mg 232mg 22%
Manganese 0.2mg 0.658mg 20%
Vitamin C 19.7mg 35.3mg 17%
Vitamin E 0.01mg 2.26mg 15%
Vitamin B6 0.298mg 0.165mg 10%
Vitamin B2 0.032mg 0.13mg 8%
Fiber 2.1g 4g 8%
Copper 0.11mg 0.046mg 7%
Potassium 425mg 213mg 6%
Starch 15.29g 6%
Phosphorus 57mg 25mg 5%
Iron 0.81mg 0.47mg 4%
Carbs 17.49g 5.42g 4%
Protein 2.05g 3.02g 2%
Vitamin B3 1.061mg 0.742mg 2%
Choline 12.1mg 23.2mg 2%
Calories 77kcal 32kcal 2%
Vitamin B1 0.081mg 0.054mg 2%
Selenium 0.4µg 1.3µg 2%
Magnesium 23mg 27mg 1%
Fats 0.09g 0.61g 1%
Polyunsaturated fat 0.042g 0.201g 1%
Vitamin B5 0.295mg 0.267mg 1%
Zinc 0.3mg 0.21mg 1%
Net carbs 15.39g 1.42g N/A
Sugar 0.82g 0.46g N/A
Sodium 6mg 17mg 0%
Saturated fat 0.025g 0.055g 0%
Monounsaturated fat 0.002g 0.03g 0%
Tryptophan 0.021mg 0.031mg 0%
Threonine 0.067mg 0.086mg 0%
Isoleucine 0.066mg 0.1mg 0%
Leucine 0.098mg 0.151mg 0%
Lysine 0.107mg 0.117mg 0%
Methionine 0.032mg 0.033mg 0%
Phenylalanine 0.081mg 0.087mg 0%
Valine 0.103mg 0.12mg 0%
Histidine 0.035mg 0.047mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +222.7%
Contains more ProteinProtein +47.3%
Contains more FatsFats +577.8%
Contains more WaterWater +13.1%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +378.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.