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  6. Provolone vs. Marrow-stem Kale

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

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What are the main differences between provolone and marrow-stem Kale?

  • Provolone is richer in phosphorus, vitamin B12, and calcium, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Marrow-stem Kale contains less saturated fat.

We used Cheese, provolone and Collards, raw types in this comparison.

Infographic

Provolone 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% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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 CalciumCalcium +225.9%
Contains more ZincZinc +1438.1%
Contains more PhosphorusPhosphorus +1884%
Contains more SeleniumSelenium +1015.4%
Contains more PotassiumPotassium +54.3%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +6480%
~equal in Magnesium ~27mg
~equal in Iron ~0.47mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 +146.9%
Contains more Vitamin B5Vitamin B5 +78.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin B1Vitamin B1 +184.2%
Contains more Vitamin B3Vitamin B3 +375.6%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +1190%
Contains more CholineCholine +50.6%
~equal in Vitamin A ~251µg

All nutrients comparison - raw data values

Nutrient Provolone Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Saturated fat 17.078g 0.055g 77%
Phosphorus 496mg 25mg 67%
Vitamin B12 1.46µg 0µg 61%
Calcium 756mg 232mg 52%
Protein 25.58g 3.02g 45%
Fats 26.62g 0.61g 40%
Vitamin C 0mg 35.3mg 39%
Sodium 876mg 17mg 37%
Folate 10µg 129µg 30%
Manganese 0.01mg 0.658mg 28%
Zinc 3.23mg 0.21mg 27%
Selenium 14.5µg 1.3µg 24%
Cholesterol 69mg 0mg 23%
Monounsaturated fat 7.393g 0.03g 18%
Calories 351kcal 32kcal 16%
Fiber 0g 4g 16%
Vitamin B2 0.321mg 0.13mg 15%
Vitamin E 0.23mg 2.26mg 14%
Vitamin B6 0.073mg 0.165mg 7%
Polyunsaturated fat 0.769g 0.201g 4%
Vitamin B3 0.156mg 0.742mg 4%
Vitamin B5 0.476mg 0.267mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.019mg 0.054mg 3%
Potassium 138mg 213mg 2%
Copper 0.026mg 0.046mg 2%
Vitamin A 236µg 251µg 2%
Iron 0.52mg 0.47mg 1%
Choline 15.4mg 23.2mg 1%
Carbs 2.14g 5.42g 1%
Net carbs 2.14g 1.42g N/A
Magnesium 28mg 27mg 0%
Sugar 0.56g 0.46g N/A
Tryptophan 0.345mg 0.031mg 0%
Threonine 0.982mg 0.086mg 0%
Isoleucine 1.091mg 0.1mg 0%
Leucine 2.297mg 0.151mg 0%
Lysine 2.646mg 0.117mg 0%
Methionine 0.686mg 0.033mg 0%
Phenylalanine 1.287mg 0.087mg 0%
Valine 1.64mg 0.12mg 0%
Histidine 1.115mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +747%
Contains more FatsFats +4263.9%
Contains more OtherOther +254.1%
Contains more CarbsCarbs +153.3%
Contains more WaterWater +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +24543.3%
Contains more Poly. FatPolyunsaturated fat +282.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.