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  6. Flax seeds vs. Marrow-stem Kale

Flax seeds vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between flax seeds and marrow-stem Kale

  • Flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, manganese, iron, and selenium; however, marrow-stem Kale is richer in vitamin K and vitamin A.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% higher.
  • Flax seeds have 30 times more vitamin B1 than marrow-stem Kale. While flax seeds have 1.644mg of vitamin B1, marrow-stem Kale has only 0.054mg.

The food types used in this comparison are Seeds, flaxseed and Collards, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +1351.9%
Contains more PotassiumPotassium +281.7%
Contains more IronIron +1119.1%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +1966.7%
Contains more PhosphorusPhosphorus +2468%
Contains more ManganeseManganese +277.2%
Contains more SeleniumSelenium +1853.8%
Contains less SodiumSodium -43.3%
~equal in Calcium ~232mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +2944.4%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +315.1%
Contains more Vitamin B5Vitamin B5 +268.9%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more CholineCholine +239.2%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +629%
Contains more Vitamin KVitamin K +10065.1%
Contains more FolateFolate +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Marrow-stem Kale DV% diff.
Vitamin K 4.3µg 437.1µg 361%
Polyunsaturated fat 28.73g 0.201g 190%
Vitamin B1 1.644mg 0.054mg 133%
Copper 1.22mg 0.046mg 130%
Fiber 27.3g 4g 93%
Phosphorus 642mg 25mg 88%
Magnesium 392mg 27mg 87%
Manganese 2.482mg 0.658mg 79%
Iron 5.73mg 0.47mg 66%
Fats 42.16g 0.61g 64%
Selenium 25.4µg 1.3µg 44%
Vitamin C 0.6mg 35.3mg 39%
Zinc 4.34mg 0.21mg 38%
Protein 18.29g 3.02g 31%
Vitamin A 0µg 251µg 28%
Calories 534kcal 32kcal 25%
Vitamin B6 0.473mg 0.165mg 24%
Monounsaturated fat 7.527g 0.03g 19%
Potassium 813mg 213mg 18%
Saturated fat 3.663g 0.055g 16%
Vitamin B3 3.08mg 0.742mg 15%
Vitamin B5 0.985mg 0.267mg 14%
Vitamin E 0.31mg 2.26mg 13%
Folate 87µg 129µg 11%
Choline 78.7mg 23.2mg 10%
Carbs 28.88g 5.42g 8%
Calcium 255mg 232mg 2%
Vitamin B2 0.161mg 0.13mg 2%
Sodium 30mg 17mg 1%
Net carbs 1.58g 1.42g N/A
Sugar 1.55g 0.46g N/A
Tryptophan 0.297mg 0.031mg 0%
Threonine 0.766mg 0.086mg 0%
Isoleucine 0.896mg 0.1mg 0%
Leucine 1.235mg 0.151mg 0%
Lysine 0.862mg 0.117mg 0%
Methionine 0.37mg 0.033mg 0%
Phenylalanine 0.957mg 0.087mg 0%
Valine 1.072mg 0.12mg 0%
Histidine 0.472mg 0.047mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +505.6%
Contains more FatsFats +6811.5%
Contains more CarbsCarbs +432.8%
Contains more OtherOther +178.9%
Contains more WaterWater +1187.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +24990%
Contains more Poly. FatPolyunsaturated fat +14193.5%
Contains less Sat. FatSaturated fat -98.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.