Soba vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between soba and marrow-stem Kale?
- Soba has less vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, vitamin B2, and potassium than marrow-stem Kale.
- Marrow-stem Kale's daily need coverage for vitamin A is 100% higher.
- Marrow-stem Kale has a lower glycemic index than soba.
We used Noodles, japanese, soba, cooked and Collards, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +5700% |
| Contains more PotassiumPotassium | +508.6% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +75% |
| Contains less SodiumSodium | -71.7% |
| Contains more ManganeseManganese | +75.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +74.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more Vitamin B5Vitamin B5 | +13.6% |
| Contains more Vitamin B6Vitamin B6 | +312.5% |
| Contains more FolateFolate | +1742.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 7µg | 129µg | 31% |
| Vitamin A | 0µg | 251µg | 28% |
| Calcium | 4mg | 232mg | 23% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Manganese | 0.374mg | 0.658mg | 12% |
| Vitamin B6 | 0.04mg | 0.165mg | 10% |
| Vitamin B2 | 0.026mg | 0.13mg | 8% |
| Potassium | 35mg | 213mg | 5% |
| Carbs | 21.44g | 5.42g | 5% |
| Magnesium | 9mg | 27mg | 4% |
| Copper | 0.008mg | 0.046mg | 4% |
| Protein | 5.06g | 3.02g | 4% |
| Choline | 23.2mg | 4% | |
| Calories | 99kcal | 32kcal | 3% |
| Vitamin B1 | 0.094mg | 0.054mg | 3% |
| Sodium | 60mg | 17mg | 2% |
| Selenium | 1.3µg | 2% | |
| Polyunsaturated fat | 0.031g | 0.201g | 1% |
| Zinc | 0.12mg | 0.21mg | 1% |
| Vitamin B3 | 0.51mg | 0.742mg | 1% |
| Vitamin B5 | 0.235mg | 0.267mg | 1% |
| Fats | 0.1g | 0.61g | 1% |
| Net carbs | 21.44g | 1.42g | N/A |
| Iron | 0.48mg | 0.47mg | 0% |
| Sugar | 0.46g | N/A | |
| Phosphorus | 25mg | 25mg | 0% |
| Saturated fat | 0.019g | 0.055g | 0% |
| Monounsaturated fat | 0.026g | 0.03g | 0% |
| Tryptophan | 0.072mg | 0.031mg | 0% |
| Threonine | 0.177mg | 0.086mg | 0% |
| Isoleucine | 0.195mg | 0.1mg | 0% |
| Leucine | 0.33mg | 0.151mg | 0% |
| Lysine | 0.214mg | 0.117mg | 0% |
| Methionine | 0.072mg | 0.033mg | 0% |
| Phenylalanine | 0.217mg | 0.087mg | 0% |
| Valine | 0.249mg | 0.12mg | 0% |
| Histidine | 0.119mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +67.5% |
| Contains more CarbsCarbs | +295.6% |
| Contains more FatsFats | +510% |
| Contains more WaterWater | +22.8% |
| Contains more OtherOther | +241% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
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 | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +548.4% |
