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  6. Shortbread vs. Marrow-stem Kale

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

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Summary of differences between shortbread and marrow-stem Kale

  • Shortbread has more iron, vitamin B1, vitamin B3, and vitamin B2, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 355% more than shortbread.
  • Shortbread contains 147 times more saturated fat than marrow-stem Kale. While shortbread contains 8.105g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Cookies, shortbread, commercially prepared, plain and Collards, raw.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 +534%
Contains more CopperCopper +95.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +164%
Contains more SeleniumSelenium +376.9%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +1684.6%
Contains more PotassiumPotassium +142%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +67.4%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 +553.7%
Contains more Vitamin B2Vitamin B2 +141.5%
Contains more Vitamin B3Vitamin B3 +341.4%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +3873.6%
Contains more FolateFolate +59.3%
Contains more CholineCholine +2477.8%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Marrow-stem Kale DV% diff.
Vitamin K 11µg 437.1µg 355%
Polyunsaturated fat 8.326g 0.201g 54%
Fats 26.22g 0.61g 39%
Vitamin C 0mg 35.3mg 39%
Saturated fat 8.105g 0.055g 37%
Iron 2.98mg 0.47mg 31%
Vitamin A 0µg 251µg 28%
Vitamin B1 0.353mg 0.054mg 25%
Calories 514kcal 32kcal 24%
Calcium 13mg 232mg 22%
Carbs 63.78g 5.42g 19%
Monounsaturated fat 6.708g 0.03g 17%
Starch 40.47g 17%
Vitamin B3 3.275mg 0.742mg 16%
Sodium 353mg 17mg 15%
Vitamin B2 0.314mg 0.13mg 14%
Folate 81µg 129µg 12%
Manganese 0.393mg 0.658mg 12%
Fiber 1.3g 4g 11%
Selenium 6.2µg 1.3µg 9%
Vitamin B6 0.071mg 0.165mg 7%
Phosphorus 66mg 25mg 6%
Protein 5.37g 3.02g 5%
Copper 0.09mg 0.046mg 5%
Choline 0.9mg 23.2mg 4%
Potassium 88mg 213mg 4%
Zinc 0.49mg 0.21mg 3%
Magnesium 14mg 27mg 3%
Vitamin E 2.44mg 2.26mg 1%
Vitamin B5 0.321mg 0.267mg 1%
Net carbs 62.48g 1.42g N/A
Sugar 21.65g 0.46g N/A
Trans fat 0.714g 0g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +77.8%
Contains more FatsFats +4198.4%
Contains more CarbsCarbs +1076.8%
Contains more WaterWater +2389.4%
Contains more OtherOther +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +22260%
Contains more Poly. FatPolyunsaturated fat +4042.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.