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  6. Potato pancake vs. Marrow-stem Kale

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

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Summary of differences between potato pancake and marrow-stem Kale

  • Potato pancake has more vitamin B6, iron, and copper, while marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than potato pancake.

These are the specific foods used in this comparison Potato pancakes and Collards, raw.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +192%
Contains more IronIron +255.3%
Contains more CopperCopper +291.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +412%
Contains more SeleniumSelenium +584.6%
Contains more CalciumCalcium +625%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +153.1%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +192.6%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin B6Vitamin B6 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +219.8%
Contains more Vitamin CVitamin C +27.9%
Contains more Vitamin AVitamin A +684.4%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin KVitamin K +16088.9%
Contains more FolateFolate +214.6%

All nutrients comparison - raw data values

Nutrient Potato pancake Marrow-stem Kale DV% diff.
Vitamin K 2.7µg 437.1µg 362%
Polyunsaturated fat 7.516g 0.201g 49%
Cholesterol 95mg 0mg 32%
Sodium 764mg 17mg 32%
Vitamin A 32µg 251µg 24%
Fats 14.76g 0.61g 22%
Folate 41µg 129µg 22%
Vitamin B6 0.448mg 0.165mg 22%
Calcium 32mg 232mg 20%
Manganese 0.26mg 0.658mg 17%
Iron 1.67mg 0.47mg 15%
Copper 0.18mg 0.046mg 15%
Phosphorus 128mg 25mg 15%
Vitamin E 0.23mg 2.26mg 14%
Selenium 8.9µg 1.3µg 14%
Vitamin B12 0.29µg 0µg 12%
Potassium 622mg 213mg 12%
Calories 268kcal 32kcal 12%
Saturated fat 2.496g 0.055g 11%
Vitamin B5 0.757mg 0.267mg 10%
Choline 74.2mg 23.2mg 9%
Monounsaturated fat 3.73g 0.03g 9%
Vitamin B1 0.158mg 0.054mg 9%
Vitamin C 27.6mg 35.3mg 9%
Starch 20.88g 9%
Carbs 27.81g 5.42g 7%
Vitamin B3 1.672mg 0.742mg 6%
Protein 6.08g 3.02g 6%
Zinc 0.7mg 0.21mg 4%
Vitamin B2 0.173mg 0.13mg 3%
Fiber 3.3g 4g 3%
Vitamin D 0.3µg 0µg 2%
Magnesium 36mg 27mg 2%
Vitamin D 11IU 0IU 1%
Fructose 0.56g 1%
Net carbs 24.51g 1.42g N/A
Sugar 1.79g 0.46g N/A
Tryptophan 0.087mg 0.031mg 0%
Threonine 0.24mg 0.086mg 0%
Isoleucine 0.28mg 0.1mg 0%
Leucine 0.442mg 0.151mg 0%
Lysine 0.389mg 0.117mg 0%
Methionine 0.137mg 0.033mg 0%
Phenylalanine 0.3mg 0.087mg 0%
Valine 0.369mg 0.12mg 0%
Histidine 0.141mg 0.047mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +101.3%
Contains more FatsFats +2319.7%
Contains more CarbsCarbs +413.1%
Contains more OtherOther +169.2%
Contains more WaterWater +87.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +12333.3%
Contains more Poly. FatPolyunsaturated fat +3639.3%
Contains less Sat. FatSaturated fat -97.8%

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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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.