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  6. Soy milk vs. Marrow-stem Kale

Soy milk vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between soy milk and marrow-stem Kale

  • Soy milk is higher in copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, fiber, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Soy milk has 3 times more copper than marrow-stem Kale. While soy milk has 0.128mg of copper, marrow-stem Kale has only 0.046mg.

The food types used in this comparison are Soymilk, original, and vanilla, unfortified and Collards, raw.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +36.2%
Contains more CopperCopper +178.3%
Contains more PhosphorusPhosphorus +108%
Contains more SeleniumSelenium +269.2%
Contains more CalciumCalcium +828%
Contains more PotassiumPotassium +80.5%
Contains more ZincZinc +75%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +195.1%
~equal in Magnesium ~27mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B5Vitamin B5 +39.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +14470%
Contains more FolateFolate +616.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Soy milk Marrow-stem Kale DV% diff.
Vitamin K 3µg 437.1µg 362%
Vitamin C 0mg 35.3mg 39%
Folate 18µg 129µg 28%
Vitamin A 0µg 251µg 28%
Calcium 25mg 232mg 21%
Manganese 0.223mg 0.658mg 19%
Vitamin E 0.11mg 2.26mg 14%
Fiber 0.6g 4g 14%
Copper 0.128mg 0.046mg 9%
Vitamin B6 0.077mg 0.165mg 7%
Selenium 4.8µg 1.3µg 6%
Polyunsaturated fat 0.961g 0.201g 5%
Vitamin B2 0.069mg 0.13mg 5%
Phosphorus 52mg 25mg 4%
Potassium 118mg 213mg 3%
Vitamin B5 0.373mg 0.267mg 2%
Iron 0.64mg 0.47mg 2%
Fats 1.75g 0.61g 2%
Saturated fat 0.205g 0.055g 1%
Monounsaturated fat 0.401g 0.03g 1%
Calories 54kcal 32kcal 1%
Vitamin B1 0.06mg 0.054mg 1%
Vitamin B3 0.513mg 0.742mg 1%
Protein 3.27g 3.02g 1%
Sodium 51mg 17mg 1%
Zinc 0.12mg 0.21mg 1%
Carbs 6.28g 5.42g 0%
Net carbs 5.68g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 3.99g 0.46g N/A
Choline 23.6mg 23.2mg 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.108mg 0.086mg 0%
Isoleucine 0.114mg 0.1mg 0%
Leucine 0.186mg 0.151mg 0%
Lysine 0.131mg 0.117mg 0%
Methionine 0.027mg 0.033mg 0%
Phenylalanine 0.113mg 0.087mg 0%
Valine 0.117mg 0.12mg 0%
Histidine 0.061mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 FatsFats +186.9%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +104.6%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +1236.7%
Contains more Poly. FatPolyunsaturated fat +378.1%
Contains less Sat. FatSaturated fat -73.2%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.