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  6. Potato salad vs. Marrow-stem Kale

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

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A recap on differences between potato salad and marrow-stem Kale

  • Potato salad has more copper; however, marrow-stem Kale is higher in vitamin A, folate, vitamin C, manganese, calcium, and fiber.
  • Marrow-stem Kale covers your daily vitamin A needs 97% more than potato salad.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Collards, raw.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +19.2%
Contains more IronIron +38.3%
Contains more CopperCopper +156.5%
Contains more ZincZinc +47.6%
Contains more PhosphorusPhosphorus +108%
Contains more SeleniumSelenium +215.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1121.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +551.5%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +42.6%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin CVitamin C +253%
Contains more Vitamin AVitamin A +684.4%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +1742.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Folate 7µg 129µg 31%
Vitamin C 10mg 35.3mg 28%
Manganese 0.101mg 0.658mg 24%
Vitamin A 32µg 251µg 24%
Polyunsaturated fat 3.737g 0.201g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 17mg 22%
Calcium 19mg 232mg 21%
Vitamin E 2.26mg 15%
Fats 8.2g 0.61g 12%
Fiber 1.3g 4g 11%
Copper 0.118mg 0.046mg 8%
Monounsaturated fat 2.48g 0.03g 6%
Saturated fat 1.429g 0.055g 6%
Calories 143kcal 32kcal 6%
Vitamin B5 0.534mg 0.267mg 5%
Vitamin B2 0.06mg 0.13mg 5%
Selenium 4.1µg 1.3µg 5%
Phosphorus 52mg 25mg 4%
Choline 23.2mg 4%
Magnesium 15mg 27mg 3%
Vitamin B6 0.141mg 0.165mg 2%
Iron 0.65mg 0.47mg 2%
Carbs 11.17g 5.42g 2%
Vitamin B1 0.077mg 0.054mg 2%
Vitamin B3 0.89mg 0.742mg 1%
Potassium 254mg 213mg 1%
Zinc 0.31mg 0.21mg 1%
Protein 2.68g 3.02g 1%
Net carbs 9.87g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.042mg 0.031mg 0%
Threonine 0.116mg 0.086mg 0%
Isoleucine 0.141mg 0.1mg 0%
Leucine 0.202mg 0.151mg 0%
Lysine 0.171mg 0.117mg 0%
Methionine 0.066mg 0.033mg 0%
Phenylalanine 0.135mg 0.087mg 0%
Valine 0.172mg 0.12mg 0%
Histidine 0.062mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 FatsFats +1244.3%
Contains more CarbsCarbs +106.1%
Contains more OtherOther +46.6%
Contains more ProteinProtein +12.7%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +8166.7%
Contains more Poly. FatPolyunsaturated fat +1759.2%
Contains less Sat. FatSaturated fat -96.2%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.