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

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How are purslane and marrow-stem Kale different?

  • Purslane is richer in iron, magnesium, potassium, and copper, while marrow-stem Kale is higher in vitamin A, folate, calcium, vitamin C, manganese, and vitamin B6.
  • Marrow-stem Kale covers your daily need for vitamin A, 74% more than purslane.
  • Purslane contains 4 times more iron than marrow-stem Kale. Purslane contains 1.99mg of iron, while marrow-stem Kale contains 0.47mg.

Purslane, raw and Collards, raw types were used in this article.

Infographic

Purslane vs Marrow-stem Kale infographic
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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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
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 +151.9%
Contains more PotassiumPotassium +131.9%
Contains more IronIron +323.4%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +76%
Contains more CalciumCalcium +256.9%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +117.2%
Contains more SeleniumSelenium +44.4%

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
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 CVitamin C +68.1%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +641.7%
Contains more Vitamin B6Vitamin B6 +126%
Contains more FolateFolate +975%
Contains more CholineCholine +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Purslane Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Folate 12µg 129µg 29%
Vitamin A 251µg 28%
Iron 1.99mg 0.47mg 19%
Calcium 65mg 232mg 17%
Vitamin C 21mg 35.3mg 16%
Fiber 4g 16%
Manganese 0.303mg 0.658mg 15%
Vitamin E 2.26mg 15%
Magnesium 68mg 27mg 10%
Potassium 494mg 213mg 8%
Copper 0.113mg 0.046mg 7%
Vitamin B6 0.073mg 0.165mg 7%
Vitamin B5 0.036mg 0.267mg 5%
Phosphorus 44mg 25mg 3%
Vitamin B3 0.48mg 0.742mg 2%
Protein 2.03g 3.02g 2%
Choline 12.8mg 23.2mg 2%
Polyunsaturated fat 0.201g 1%
Calories 20kcal 32kcal 1%
Vitamin B1 0.047mg 0.054mg 1%
Vitamin B2 0.112mg 0.13mg 1%
Carbs 3.39g 5.42g 1%
Sodium 45mg 17mg 1%
Selenium 0.9µg 1.3µg 1%
Fats 0.36g 0.61g 0%
Net carbs 3.39g 1.42g N/A
Sugar 0.46g N/A
Zinc 0.17mg 0.21mg 0%
Saturated fat 0.055g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +48.8%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +59.9%
~equal in Water ~89.62g
~equal in Other ~1.33g

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.