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
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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 | +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
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 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% |
| Contains more CholineCholine | +20.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more OtherOther | +29.3% |
| 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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +21.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Manganese | 0.897mg | 0.658mg | 10% |
| Potassium | 558mg | 213mg | 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 B6 | 0.195mg | 0.165mg | 2% |
| Vitamin B1 | 0.078mg | 0.054mg | 2% |
| Carbs | 3.63g | 5.42g | 1% |
| Choline | 19.3mg | 23.2mg | 1% |
| Selenium | 1µg | 1.3µg | 1% |
| Calories | 23kcal | 32kcal | 0% |
| Protein | 2.86g | 3.02g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
120%
Minerals Daily Need Coverage Score
45%
25%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.