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  6. Savoy cabbage vs. Marrow-stem Kale

Savoy cabbage vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between savoy cabbage and marrow-stem Kale

  • Savoy cabbage has less vitamin K, vitamin A, manganese, calcium, vitamin E, folate, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 307% more than savoy cabbage.
  • Marrow-stem Kale contains 5 times less sugar than savoy cabbage. Savoy cabbage contains 2.27g of sugar, while marrow-stem Kale contains 0.46g.

Food varieties used in this article are Cabbage, savoy, raw and Collards, raw.

Infographic

Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 CopperCopper +34.8%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +68%
Contains more CalciumCalcium +562.9%
Contains more IronIron +17.5%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +265.6%
Contains more SeleniumSelenium +44.4%
~equal in Magnesium ~27mg
~equal in Potassium ~213mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 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 B1Vitamin B1 +29.6%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin CVitamin C +13.9%
Contains more Vitamin AVitamin A +402%
Contains more Vitamin EVitamin E +1229.4%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin KVitamin K +535.3%
Contains more FolateFolate +61.3%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Marrow-stem Kale DV% diff.
Vitamin K 68.8µg 437.1µg 307%
Vitamin A 50µg 251µg 22%
Manganese 0.18mg 0.658mg 21%
Calcium 35mg 232mg 20%
Vitamin E 0.17mg 2.26mg 14%
Folate 80µg 129µg 12%
Vitamin B2 0.03mg 0.13mg 8%
Vitamin C 31mg 35.3mg 5%
Fiber 3.1g 4g 4%
Vitamin B3 0.3mg 0.742mg 3%
Vitamin B5 0.187mg 0.267mg 2%
Copper 0.062mg 0.046mg 2%
Phosphorus 42mg 25mg 2%
Vitamin B6 0.19mg 0.165mg 2%
Choline 12.3mg 23.2mg 2%
Protein 2g 3.02g 2%
Iron 0.4mg 0.47mg 1%
Zinc 0.27mg 0.21mg 1%
Potassium 230mg 213mg 1%
Polyunsaturated fat 0.049g 0.201g 1%
Selenium 0.9µg 1.3µg 1%
Fats 0.1g 0.61g 1%
Vitamin B1 0.07mg 0.054mg 1%
Calories 27kcal 32kcal 0%
Net carbs 3g 1.42g N/A
Carbs 6.1g 5.42g 0%
Magnesium 28mg 27mg 0%
Sugar 2.27g 0.46g N/A
Sodium 28mg 17mg 0%
Saturated fat 0.013g 0.055g 0%
Monounsaturated fat 0.007g 0.03g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.069mg 0.086mg 0%
Isoleucine 0.101mg 0.1mg 0%
Leucine 0.103mg 0.151mg 0%
Lysine 0.094mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.064mg 0.087mg 0%
Valine 0.085mg 0.12mg 0%
Histidine 0.041mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +12.5%
Contains more ProteinProtein +51%
Contains more FatsFats +510%
Contains more OtherOther +66.3%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -76.4%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +310.2%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.