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  6. Soft serve vs. Marrow-stem Kale

Soft serve vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between soft serve and marrow-stem Kale?

  • Soft serve is higher in vitamin B12 and phosphorus, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • The glycemic index of marrow-stem Kale is lower.

We used Ice cream, soft serve, chocolate and Collards, raw types in this article.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 ZincZinc +147.6%
Contains more PhosphorusPhosphorus +364%
Contains more SeleniumSelenium +130.8%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +77.1%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +123.8%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -72.1%
Contains more ManganeseManganese +13060%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 +40%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.1%
Contains more Vitamin CVitamin C +4312.5%
Contains more Vitamin AVitamin A +54.9%
Contains more Vitamin EVitamin E +270.5%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B3Vitamin B3 +681.1%
Contains more Vitamin B6Vitamin B6 +243.8%
Contains more Vitamin KVitamin K +48466.7%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Soft serve Marrow-stem Kale DV% diff.
Vitamin K 0.9µg 437.1µg 364%
Vitamin C 0.8mg 35.3mg 38%
Saturated fat 7.46g 0.055g 34%
Folate 9µg 129µg 30%
Cholesterol 91mg 0mg 30%
Manganese 0.005mg 0.658mg 28%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.61g 19%
Phosphorus 116mg 25mg 13%
Fiber 0.7g 4g 13%
Vitamin E 0.61mg 2.26mg 11%
Vitamin A 162µg 251µg 10%
Calories 222kcal 32kcal 10%
Calcium 131mg 232mg 10%
Vitamin B6 0.048mg 0.165mg 9%
Monounsaturated fat 3.49g 0.03g 9%
Carbs 22.2g 5.42g 6%
Vitamin B5 0.506mg 0.267mg 5%
Vitamin B2 0.182mg 0.13mg 4%
Magnesium 12mg 27mg 4%
Vitamin D 29IU 0IU 4%
Vitamin D 0.7µg 0µg 4%
Vitamin B3 0.095mg 0.742mg 4%
Selenium 3µg 1.3µg 3%
Iron 0.21mg 0.47mg 3%
Zinc 0.52mg 0.21mg 3%
Polyunsaturated fat 0.46g 0.201g 2%
Sodium 61mg 17mg 2%
Copper 0.03mg 0.046mg 2%
Protein 4.1g 3.02g 2%
Potassium 177mg 213mg 1%
Caffeine 2mg 0mg 1%
Choline 26mg 23.2mg 1%
Net carbs 21.5g 1.42g N/A
Sugar 21.16g 0.46g N/A
Vitamin B1 0.049mg 0.054mg 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.169mg 0.086mg 0%
Isoleucine 0.215mg 0.1mg 0%
Leucine 0.353mg 0.151mg 0%
Lysine 0.296mg 0.117mg 0%
Methionine 0.091mg 0.033mg 0%
Phenylalanine 0.176mg 0.087mg 0%
Valine 0.241mg 0.12mg 0%
Histidine 0.099mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 +35.8%
Contains more FatsFats +2031.1%
Contains more CarbsCarbs +309.6%
Contains more WaterWater +49.9%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 +11533.3%
Contains more Poly. FatPolyunsaturated fat +128.9%
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.