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  6. Spinach vs. Marrow-stem Kale

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

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How are spinach and marrow-stem Kale different?

  • Spinach is higher in vitamin A, vitamin K, iron, magnesium, copper, manganese, vitamin B2, and potassium; however, marrow-stem Kale is richer in vitamin C and calcium.
  • Daily need coverage for vitamin A for spinach is 109% higher.
  • Spinach contains 8 times more iron than marrow-stem Kale. While spinach contains 3.57mg of iron, marrow-stem Kale contains only 0.47mg.

Spinach, cooked, boiled, drained, without salt and Collards, raw are the varieties used in this article.

Infographic

Spinach vs Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 +222.2%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +659.6%
Contains more CopperCopper +278.3%
Contains more ZincZinc +261.9%
Contains more PhosphorusPhosphorus +124%
Contains more ManganeseManganese +42.1%
Contains more SeleniumSelenium +15.4%
Contains more CalciumCalcium +70.6%
Contains less SodiumSodium -75.7%

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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 AVitamin A +108.8%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +12.9%
Contains more FolateFolate +13.2%
Contains more Vitamin CVitamin C +260.2%
Contains more Vitamin B3Vitamin B3 +51.4%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more CholineCholine +17.8%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Marrow-stem Kale DV% diff.
Vitamin K 493.6µg 437.1µg 47%
Iron 3.57mg 0.47mg 39%
Vitamin A 524µg 251µg 30%
Vitamin C 9.8mg 35.3mg 28%
Copper 0.174mg 0.046mg 14%
Magnesium 87mg 27mg 14%
Manganese 0.935mg 0.658mg 12%
Calcium 136mg 232mg 10%
Vitamin B2 0.236mg 0.13mg 8%
Potassium 466mg 213mg 7%
Fiber 2.4g 4g 6%
Vitamin B6 0.242mg 0.165mg 6%
Zinc 0.76mg 0.21mg 5%
Folate 146µg 129µg 4%
Phosphorus 56mg 25mg 4%
Vitamin B1 0.095mg 0.054mg 3%
Vitamin B3 0.49mg 0.742mg 2%
Sodium 70mg 17mg 2%
Vitamin B5 0.145mg 0.267mg 2%
Vitamin E 2.08mg 2.26mg 1%
Choline 19.7mg 23.2mg 1%
Carbs 3.75g 5.42g 1%
Polyunsaturated fat 0.109g 0.201g 1%
Fats 0.26g 0.61g 1%
Calories 23kcal 32kcal 0%
Protein 2.97g 3.02g 0%
Net carbs 1.35g 1.42g N/A
Sugar 0.43g 0.46g N/A
Selenium 1.5µg 1.3µg 0%
Saturated fat 0.043g 0.055g 0%
Monounsaturated fat 0.006g 0.03g 0%
Tryptophan 0.04mg 0.031mg 0%
Threonine 0.127mg 0.086mg 0%
Isoleucine 0.152mg 0.1mg 0%
Leucine 0.231mg 0.151mg 0%
Lysine 0.182mg 0.117mg 0%
Methionine 0.055mg 0.033mg 0%
Phenylalanine 0.134mg 0.087mg 0%
Valine 0.168mg 0.12mg 0%
Histidine 0.066mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 OtherOther +36.1%
Contains more FatsFats +134.6%
Contains more CarbsCarbs +44.5%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 -21.8%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +84.4%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.