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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
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
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
120%
Minerals Daily Need Coverage Score
37%
25%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 58.73g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.