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  6. Spinach raw vs. Marrow-stem Kale

Spinach raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are spinach raw and marrow-stem Kale different?

  • Spinach raw is richer in vitamin K, iron, vitamin A, folate, magnesium, manganese, potassium, and copper, while marrow-stem Kale is higher in calcium and vitamin C.
  • Spinach raw covers your daily need for vitamin K 38% more than marrow-stem Kale.
  • Spinach raw contains 6 times more iron than marrow-stem Kale. Spinach raw contains 2.71mg of iron, while marrow-stem Kale contains 0.47mg.

Spinach, raw and Collards, raw types were used in this article.

Infographic

Spinach raw vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +192.6%
Contains more PotassiumPotassium +162%
Contains more IronIron +476.6%
Contains more CopperCopper +182.6%
Contains more ZincZinc +152.4%
Contains more PhosphorusPhosphorus +96%
Contains more ManganeseManganese +36.3%
Contains more CalciumCalcium +134.3%
Contains less SodiumSodium -78.5%
Contains more SeleniumSelenium +30%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin AVitamin A +86.9%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more FolateFolate +50.4%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin EVitamin E +11.3%
Contains more Vitamin B5Vitamin B5 +310.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~437.1µg

All nutrients comparison - raw data values

Nutrient Spinach raw Marrow-stem Kale DV% diff.
Vitamin K 482.9µg 437.1µg 38%
Iron 2.71mg 0.47mg 28%
Vitamin A 469µg 251µg 24%
Folate 194µg 129µg 16%
Calcium 99mg 232mg 13%
Magnesium 79mg 27mg 12%
Potassium 558mg 213mg 10%
Manganese 0.897mg 0.658mg 10%
Copper 0.13mg 0.046mg 9%
Vitamin C 28.1mg 35.3mg 8%
Fiber 2.2g 4g 7%
Vitamin B2 0.189mg 0.13mg 5%
Vitamin B5 0.065mg 0.267mg 4%
Zinc 0.53mg 0.21mg 3%
Phosphorus 49mg 25mg 3%
Sodium 79mg 17mg 3%
Vitamin E 2.03mg 2.26mg 2%
Vitamin B1 0.078mg 0.054mg 2%
Vitamin B6 0.195mg 0.165mg 2%
Carbs 3.63g 5.42g 1%
Selenium 1µg 1.3µg 1%
Choline 19.3mg 23.2mg 1%
Calories 23kcal 32kcal 0%
Protein 2.86g 3.02g 0%
Protein per 100 calories 12g 9.4g N/A
Calories per 10 g protein 80kcal 106kcal N/A
Weight per 100 calories 435g 313g N/A
Fats 0.39g 0.61g 0%
Net carbs 1.43g 1.42g N/A
Sugar 0.42g 0.46g N/A
Vitamin B3 0.724mg 0.742mg 0%
Saturated fat 0.063g 0.055g 0%
Monounsaturated fat 0.01g 0.03g 0%
Polyunsaturated fat 0.165g 0.201g 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.122mg 0.086mg 0%
Isoleucine 0.147mg 0.1mg 0%
Leucine 0.223mg 0.151mg 0%
Lysine 0.174mg 0.117mg 0%
Methionine 0.053mg 0.033mg 0%
Phenylalanine 0.129mg 0.087mg 0%
Valine 0.161mg 0.12mg 0%
Histidine 0.064mg 0.047mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +56.4%
Contains more CarbsCarbs +49.3%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +21.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.