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  6. Shallot vs. Marrow-stem Kale

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

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How are shallot and marrow-stem Kale different?

  • Shallot is richer in vitamin B6 and iron, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than shallot.
  • Shallot contains 3 times more iron than marrow-stem Kale. Shallot contains 1.2mg of iron, while marrow-stem Kale contains 0.47mg.

Shallots, raw and Collards, raw types were used in this article.

Infographic

Shallot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +56.8%
Contains more IronIron +155.3%
Contains more CopperCopper +91.3%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -29.4%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +527%
Contains more ManganeseManganese +125.3%
~equal in Selenium ~1.3µg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B6Vitamin B6 +109.1%
Contains more Vitamin CVitamin C +341.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +271%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +279.4%
Contains more CholineCholine +105.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Marrow-stem Kale DV% diff.
Vitamin K 0.8µg 437.1µg 364%
Vitamin C 8mg 35.3mg 30%
Vitamin A 0µg 251µg 28%
Folate 34µg 129µg 24%
Calcium 37mg 232mg 20%
Manganese 0.292mg 0.658mg 16%
Vitamin E 0.04mg 2.26mg 15%
Vitamin B6 0.345mg 0.165mg 14%
Iron 1.2mg 0.47mg 9%
Vitamin B2 0.02mg 0.13mg 8%
Phosphorus 60mg 25mg 5%
Copper 0.088mg 0.046mg 5%
Carbs 16.8g 5.42g 4%
Potassium 334mg 213mg 4%
Vitamin B3 0.2mg 0.742mg 3%
Fiber 3.2g 4g 3%
Zinc 0.4mg 0.21mg 2%
Choline 11.3mg 23.2mg 2%
Calories 72kcal 32kcal 2%
Polyunsaturated fat 0.039g 0.201g 1%
Vitamin B1 0.06mg 0.054mg 1%
Protein 2.5g 3.02g 1%
Magnesium 21mg 27mg 1%
Fats 0.1g 0.61g 1%
Net carbs 13.6g 1.42g N/A
Sugar 7.87g 0.46g N/A
Sodium 12mg 17mg 0%
Selenium 1.2µg 1.3µg 0%
Vitamin B5 0.29mg 0.267mg 0%
Saturated fat 0.017g 0.055g 0%
Monounsaturated fat 0.014g 0.03g 0%
Tryptophan 0.028mg 0.031mg 0%
Threonine 0.098mg 0.086mg 0%
Isoleucine 0.106mg 0.1mg 0%
Leucine 0.149mg 0.151mg 0%
Lysine 0.125mg 0.117mg 0%
Methionine 0.027mg 0.033mg 0%
Phenylalanine 0.081mg 0.087mg 0%
Valine 0.11mg 0.12mg 0%
Histidine 0.043mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 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 +210%
Contains more ProteinProtein +20.8%
Contains more FatsFats +510%
Contains more WaterWater +12.3%
Contains more OtherOther +66.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -69.1%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +415.4%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.