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  6. Raisin vs. Marrow-stem Kale

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

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How are raisins and marrow-stem Kale different?

  • Raisins are higher in copper, iron, and potassium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E.
  • Daily need coverage for vitamin K for marrow-stem Kale is 361% higher.
  • Raisins contain 7 times more copper than marrow-stem Kale. While raisins contain 0.318mg of copper, marrow-stem Kale contains only 0.046mg.
  • Marrow-stem Kale has a lower glycemic index (32) than raisins (64).

Raisins, seedless and Collards, raw are the varieties used in this article.

Infographic

Raisin 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.
Raisin
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +18.5%
Contains more PotassiumPotassium +251.6%
Contains more IronIron +300%
Contains more CopperCopper +591.3%
Contains more PhosphorusPhosphorus +304%
Contains less SodiumSodium -35.3%
Contains more CalciumCalcium +364%
Contains more ManganeseManganese +120.1%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~0.21mg

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.
Raisin
Raisin
1
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +96.3%
Contains more Vitamin CVitamin C +1434.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B5Vitamin B5 +181.1%
Contains more Vitamin KVitamin K +12388.6%
Contains more FolateFolate +2480%
Contains more CholineCholine +109%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Marrow-stem Kale DV% diff.
Vitamin K 3.5µg 437.1µg 361%
Fructose 29.68g 37%
Vitamin C 2.3mg 35.3mg 37%
Folate 5µg 129µg 31%
Copper 0.318mg 0.046mg 30%
Vitamin A 0µg 251µg 28%
Carbs 79.18g 5.42g 25%
Calcium 50mg 232mg 18%
Iron 1.88mg 0.47mg 18%
Potassium 749mg 213mg 16%
Manganese 0.299mg 0.658mg 16%
Vitamin E 0.12mg 2.26mg 14%
Calories 299kcal 32kcal 13%
Phosphorus 101mg 25mg 11%
Vitamin B1 0.106mg 0.054mg 4%
Vitamin B5 0.095mg 0.267mg 3%
Choline 11.1mg 23.2mg 2%
Starch 2.7g 1%
Polyunsaturated fat 0.037g 0.201g 1%
Fiber 3.7g 4g 1%
Selenium 0.6µg 1.3µg 1%
Vitamin B6 0.174mg 0.165mg 1%
Magnesium 32mg 27mg 1%
Protein 3.07g 3.02g 0%
Fats 0.46g 0.61g 0%
Net carbs 75.48g 1.42g N/A
Sugar 59.19g 0.46g N/A
Zinc 0.22mg 0.21mg 0%
Sodium 11mg 17mg 0%
Vitamin B2 0.125mg 0.13mg 0%
Vitamin B3 0.766mg 0.742mg 0%
Saturated fat 0.058g 0.055g 0%
Monounsaturated fat 0.051g 0.03g 0%
Tryptophan 0.05mg 0.031mg 0%
Threonine 0.077mg 0.086mg 0%
Isoleucine 0.057mg 0.1mg 0%
Leucine 0.096mg 0.151mg 0%
Lysine 0.084mg 0.117mg 0%
Methionine 0.021mg 0.033mg 0%
Phenylalanine 0.065mg 0.087mg 0%
Valine 0.083mg 0.12mg 0%
Histidine 0.072mg 0.047mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +1360.9%
Contains more OtherOther +39.8%
Contains more FatsFats +32.6%
Contains more WaterWater +480.8%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +70%
Contains more Poly. FatPolyunsaturated fat +443.2%
~equal in Saturated fat ~0.055g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.