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  6. Raspberry vs. Marrow-stem Kale

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

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Summary of differences between raspberries and marrow-stem Kale

  • Raspberries have more fiber, while marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, vitamin B6, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 358% more than raspberries.
  • Raspberries contain 2 times more fiber than marrow-stem Kale. While raspberries contain 6.5g of fiber, marrow-stem Kale contains only 4g.

These are the specific foods used in this comparison Raspberries, raw and Collards, raw.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 IronIron +46.8%
Contains more CopperCopper +95.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +828%
Contains more PotassiumPotassium +41.1%
Contains more SeleniumSelenium +550%
~equal in Manganese ~0.658mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 B5Vitamin B5 +23.2%
Contains more Vitamin CVitamin C +34.7%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +5503.8%
Contains more FolateFolate +514.3%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Marrow-stem Kale DV% diff.
Vitamin K 7.8µg 437.1µg 358%
Vitamin A 2µg 251µg 28%
Folate 21µg 129µg 27%
Calcium 25mg 232mg 21%
Vitamin C 26.2mg 35.3mg 10%
Fiber 6.5g 4g 10%
Vitamin E 0.87mg 2.26mg 9%
Vitamin B6 0.055mg 0.165mg 8%
Vitamin B2 0.038mg 0.13mg 7%
Copper 0.09mg 0.046mg 5%
Protein 1.2g 3.02g 4%
Fructose 2.35g 3%
Iron 0.69mg 0.47mg 3%
Choline 12.3mg 23.2mg 2%
Selenium 0.2µg 1.3µg 2%
Vitamin B1 0.032mg 0.054mg 2%
Zinc 0.42mg 0.21mg 2%
Potassium 151mg 213mg 2%
Carbs 11.94g 5.42g 2%
Sodium 1mg 17mg 1%
Magnesium 22mg 27mg 1%
Polyunsaturated fat 0.375g 0.201g 1%
Phosphorus 29mg 25mg 1%
Calories 52kcal 32kcal 1%
Vitamin B5 0.329mg 0.267mg 1%
Manganese 0.67mg 0.658mg 1%
Vitamin B3 0.598mg 0.742mg 1%
Fats 0.65g 0.61g 0%
Net carbs 5.44g 1.42g N/A
Sugar 4.42g 0.46g N/A
Saturated fat 0.019g 0.055g 0%
Monounsaturated fat 0.064g 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +120.3%
Contains more ProteinProtein +151.7%
Contains more OtherOther +189.1%
~equal in Fats ~0.61g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +86.6%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.