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  6. Mayonnaise vs. Marrow-stem Kale

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

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

  • Mayonnaise has less vitamin K, vitamin C, folate, manganese, vitamin A, calcium, and fiber than marrow-stem Kale.
  • Marrow-stem Kale's daily need coverage for vitamin K is 228% higher.

We used Salad dressing, mayonnaise, regular and Collards, raw types in this comparison.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 SeleniumSelenium +76.9%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +965%
Contains more IronIron +123.8%
Contains more CopperCopper +142.1%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +19%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +9300%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 EVitamin E +45.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +47.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1468.8%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +1962.5%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +2480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +12170.5%
Contains more OtherOther +48.1%
Contains more ProteinProtein +214.6%
Contains more CarbsCarbs +850.9%
Contains more WaterWater +313.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +56043.3%
Contains more Poly. FatPolyunsaturated fat +22133.8%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Marrow-stem Kale
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Marrow-stem Kale DV% diff.
Polyunsaturated fat 44.69g 0.201g 297%
Vitamin K 163µg 437.1µg 228%
Fats 74.85g 0.61g 114%
Saturated fat 11.703g 0.055g 53%
Monounsaturated fat 16.843g 0.03g 42%
Vitamin C 0mg 35.3mg 39%
Calories 680kcal 32kcal 32%
Folate 5µg 129µg 31%
Manganese 0.007mg 0.658mg 28%
Sodium 635mg 17mg 27%
Vitamin A 16µg 251µg 26%
Calcium 8mg 232mg 22%
Fiber 0g 4g 16%
Cholesterol 42mg 0mg 14%
Vitamin B6 0.008mg 0.165mg 12%
Vitamin B2 0.019mg 0.13mg 9%
Vitamin E 3.28mg 2.26mg 7%
Potassium 20mg 213mg 6%
Magnesium 1mg 27mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B3 0mg 0.742mg 5%
Protein 0.96g 3.02g 4%
Vitamin B1 0.01mg 0.054mg 4%
Copper 0.019mg 0.046mg 3%
Iron 0.21mg 0.47mg 3%
Choline 34.2mg 23.2mg 2%
Vitamin B5 0.172mg 0.267mg 2%
Selenium 2.3µg 1.3µg 2%
Carbs 0.57g 5.42g 2%
Vitamin D 0.2µg 0µg 1%
Phosphorus 21mg 25mg 1%
Zinc 0.15mg 0.21mg 1%
Vitamin D 7IU 0IU 1%
Net carbs 0.57g 1.42g N/A
Sugar 0.57g 0.46g N/A
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.031mg 0%
Threonine 0.055mg 0.086mg 0%
Isoleucine 0.065mg 0.1mg 0%
Leucine 0.095mg 0.151mg 0%
Lysine 0.072mg 0.117mg 0%
Methionine 0.035mg 0.033mg 0%
Phenylalanine 0.057mg 0.087mg 0%
Valine 0.074mg 0.12mg 0%
Histidine 0.026mg 0.047mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Mayonnaise
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
13%
Mayonnaise
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 618mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 11.648g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.