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

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How are salsa and marrow-stem Kale different?

  • Salsa is higher in iron and copper; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, calcium, fiber, and vitamin B2.
  • Daily need coverage for vitamin A for marrow-stem Kale is 89% higher.
  • Salsa contains 25 times more sodium than marrow-stem Kale. While salsa contains 430mg of sodium, marrow-stem Kale contains only 17mg.

USDA Commodity, salsa and Collards, raw are the varieties used in this article.

Infographic

Salsa 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.
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 PotassiumPotassium +26.8%
Contains more IronIron +376.6%
Contains more CopperCopper +108.7%
Contains more PhosphorusPhosphorus +20%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1833.3%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +225%

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.
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
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 B3Vitamin B3 +45.6%
Contains more Vitamin CVitamin C +782.5%
Contains more Vitamin AVitamin A +796.4%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +10.7%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +29.2%
Contains more OtherOther +20.3%
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -47.3%
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 4mg 35.3mg 35%
Manganese 0.658mg 29%
Folate 19µg 129µg 28%
Vitamin A 28µg 251µg 25%
Calcium 12mg 232mg 22%
Iron 2.24mg 0.47mg 22%
Sodium 430mg 17mg 18%
Vitamin E 2.26mg 15%
Fiber 1.4g 4g 10%
Vitamin B2 0.03mg 0.13mg 8%
Copper 0.096mg 0.046mg 6%
Vitamin B5 0.267mg 5%
Choline 23.2mg 4%
Protein 1.5g 3.02g 3%
Magnesium 16mg 27mg 3%
Vitamin B3 1.08mg 0.742mg 2%
Potassium 270mg 213mg 2%
Selenium 0.4µg 1.3µg 2%
Vitamin B6 0.149mg 0.165mg 1%
Phosphorus 30mg 25mg 1%
Polyunsaturated fat 0.107g 0.201g 1%
Carbs 7g 5.42g 1%
Fats 0.2g 0.61g 1%
Calories 36kcal 32kcal 0%
Net carbs 5.6g 1.42g N/A
Sugar 0.46g N/A
Zinc 0.17mg 0.21mg 0%
Vitamin B1 0.05mg 0.054mg 0%
Saturated fat 0.029g 0.055g 0%
Monounsaturated fat 0.016g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa 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
9%
Salsa
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
23%
Salsa
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 413mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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. 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.