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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
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.
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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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| Lower in Sodium |
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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 | 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?
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
9%
120%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsa is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 413mg)
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?
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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.