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  6. Short ribs vs. Marrow-stem Kale

Short ribs vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are short ribs and marrow-stem Kale different?

  • Short ribs are higher in vitamin B12, zinc, and selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has less cholesterol.
  • Short ribs have a lower glycemic index (0) than marrow-stem Kale (32).

Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised and Collards, raw are the varieties used in this article.

Infographic

Short ribs 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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
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 IronIron +391.5%
Contains more CopperCopper +115.2%
Contains more ZincZinc +2223.8%
Contains more PhosphorusPhosphorus +548%
Contains more SeleniumSelenium +1500%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1833.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +4961.5%
~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 0% 0% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +230.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +254.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +679.3%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +2480%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Short ribs Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Vitamin B12 2.62µg 0µg 109%
Saturated fat 17.8g 0.055g 81%
Fats 41.98g 0.61g 64%
Monounsaturated fat 18.88g 0.03g 47%
Zinc 4.88mg 0.21mg 42%
Vitamin C 0mg 35.3mg 39%
Protein 21.57g 3.02g 37%
Selenium 20.8µg 1.3µg 35%
Folate 5µg 129µg 31%
Cholesterol 94mg 0mg 31%
Manganese 0.013mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Iron 2.31mg 0.47mg 23%
Calories 471kcal 32kcal 22%
Calcium 12mg 232mg 22%
Phosphorus 162mg 25mg 20%
Fiber 0g 4g 16%
Vitamin E 0.29mg 2.26mg 13%
Choline 82.2mg 23.2mg 11%
Vitamin B3 2.452mg 0.742mg 11%
Polyunsaturated fat 1.53g 0.201g 9%
Copper 0.099mg 0.046mg 6%
Vitamin D 0.7µg 0µg 4%
Vitamin B6 0.22mg 0.165mg 4%
Magnesium 15mg 27mg 3%
Vitamin D 27IU 0IU 3%
Carbs 0g 5.42g 2%
Vitamin B2 0.15mg 0.13mg 2%
Sodium 50mg 17mg 1%
Net carbs 0g 1.42g N/A
Potassium 224mg 213mg 0%
Sugar 0g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Vitamin B5 0.252mg 0.267mg 0%
Tryptophan 0.142mg 0.031mg 0%
Threonine 0.862mg 0.086mg 0%
Isoleucine 0.981mg 0.1mg 0%
Leucine 1.716mg 0.151mg 0%
Lysine 1.823mg 0.117mg 0%
Methionine 0.562mg 0.033mg 0%
Phenylalanine 0.852mg 0.087mg 0%
Valine 1.07mg 0.12mg 0%
Histidine 0.688mg 0.047mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.016g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 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 +614.2%
Contains more FatsFats +6782%
Contains more CarbsCarbs +∞%
Contains more WaterWater +150.9%
Contains more OtherOther +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 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 +62833.3%
Contains more Poly. FatPolyunsaturated fat +661.2%
Contains less Sat. FatSaturated fat -99.7%

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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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.