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  6. Garlic powder vs. Marrow-stem Kale

Garlic powder vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between garlic powder and marrow-stem Kale

  • Garlic powder is higher in vitamin B6, iron, phosphorus, copper, selenium, vitamin B1, and potassium; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Garlic powder has 18 times more selenium than marrow-stem Kale. While garlic powder has 23.9µg of selenium, marrow-stem Kale has only 1.3µg.
  • Garlic powder has a lower glycemic index (5) than marrow-stem Kale (32).

The food types used in this comparison are Spices, garlic powder and Collards, raw.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 MagnesiumMagnesium +185.2%
Contains more PotassiumPotassium +460.1%
Contains more IronIron +1102.1%
Contains more CopperCopper +1058.7%
Contains more ZincZinc +1323.8%
Contains more PhosphorusPhosphorus +1556%
Contains more ManganeseManganese +48.8%
Contains more SeleniumSelenium +1738.5%
Contains more CalciumCalcium +193.7%
Contains less SodiumSodium -71.7%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 +705.6%
Contains more Vitamin B5Vitamin B5 +178.3%
Contains more Vitamin B6Vitamin B6 +902.4%
Contains more CholineCholine +190.9%
Contains more Vitamin CVitamin C +2841.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.3%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +174.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Marrow-stem Kale DV% diff.
Vitamin K 0.4µg 437.1µg 364%
Vitamin B6 1.654mg 0.165mg 115%
Iron 5.65mg 0.47mg 65%
Phosphorus 414mg 25mg 56%
Copper 0.533mg 0.046mg 54%
Selenium 23.9µg 1.3µg 41%
Vitamin C 1.2mg 35.3mg 38%
Vitamin B1 0.435mg 0.054mg 32%
Potassium 1193mg 213mg 29%
Vitamin A 0µg 251µg 28%
Protein 16.55g 3.02g 27%
Zinc 2.99mg 0.21mg 25%
Carbs 72.73g 5.42g 22%
Folate 47µg 129µg 21%
Fiber 9g 4g 20%
Calories 331kcal 32kcal 15%
Calcium 79mg 232mg 15%
Manganese 0.979mg 0.658mg 14%
Magnesium 77mg 27mg 12%
Vitamin E 0.67mg 2.26mg 11%
Vitamin B5 0.743mg 0.267mg 10%
Choline 67.5mg 23.2mg 8%
Sodium 60mg 17mg 2%
Saturated fat 0.249g 0.055g 1%
Vitamin B2 0.141mg 0.13mg 1%
Fats 0.73g 0.61g 0%
Net carbs 63.73g 1.42g N/A
Sugar 2.43g 0.46g N/A
Vitamin B3 0.796mg 0.742mg 0%
Monounsaturated fat 0.115g 0.03g 0%
Polyunsaturated fat 0.178g 0.201g 0%
Tryptophan 0.121mg 0.031mg 0%
Threonine 0.374mg 0.086mg 0%
Isoleucine 0.414mg 0.1mg 0%
Leucine 0.728mg 0.151mg 0%
Lysine 0.768mg 0.117mg 0%
Methionine 0.111mg 0.033mg 0%
Phenylalanine 0.525mg 0.087mg 0%
Valine 0.667mg 0.12mg 0%
Histidine 0.263mg 0.047mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +448%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +1241.9%
Contains more OtherOther +166.2%
Contains more WaterWater +1289.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 +283.3%
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +12.9%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.