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

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How are Spinach and Marrow-stem Kale different?

  • Spinach 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 covers your daily need of Vitamin K 38% more than Marrow-stem Kale.
  • Spinach contains 6 times more Iron than Marrow-stem Kale. Spinach contains 2.71mg of Iron, while Marrow-stem Kale contains 0.47mg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more Phosphorus +96%
Contains more Calcium +134.3%
Contains less Sodium -78.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +476.6%
Contains more Potassium +162%
Contains more Magnesium +192.6%
Contains more Copper +182.6%
Contains more Zinc +152.4%
Contains more Phosphorus +96%
Contains more Calcium +134.3%
Contains less Sodium -78.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Contains more Folate +50.4%
Contains more Vitamin C +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin A +86.8%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +10.5%
Contains more Folate +50.4%
Contains more Vitamin C +25.6%
Contains more Vitamin E +11.3%
Contains more Vitamin B5 +310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
147
Marrow-stem Kale
Mineral Summary Score
41
Spinach
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
18%
Marrow-stem Kale
Carbohydrates
4%
Spinach
5%
Marrow-stem Kale
Fats
2%
Spinach
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Marrow-stem Kale
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
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.

All nutrients comparison - raw data values

Nutrient Spinach Marrow-stem Kale Opinion
Calories 23 32 Marrow-stem Kale
Protein 2.86 3.02 Marrow-stem Kale
Fats 0.39 0.61 Marrow-stem Kale
Vitamin C 28.1 35.3 Marrow-stem Kale
Carbs 3.63 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.47 Spinach
Calcium 99 232 Marrow-stem Kale
Potassium 558 213 Spinach
Magnesium 79 27 Spinach
Sugar 0.42 0.46 Spinach
Fiber 2.2 4 Marrow-stem Kale
Copper 0.13 0.046 Spinach
Zinc 0.53 0.21 Spinach
Starch
Phosphorus 49 25 Spinach
Sodium 79 17 Marrow-stem Kale
Vitamin A 9377 5019 Spinach
Vitamin E 2.03 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.078 0.054 Spinach
Vitamin B2 0.189 0.13 Spinach
Vitamin B3 0.724 0.742 Marrow-stem Kale
Vitamin B5 0.065 0.267 Marrow-stem Kale
Vitamin B6 0.195 0.165 Spinach
Vitamin B12 0 0
Vitamin K 482.9 437.1 Spinach
Folate 194 129 Spinach
Trans Fat 0 0
Saturated Fat 0.063 0.055 Marrow-stem Kale
Monounsaturated Fat 0.01 0.03 Marrow-stem Kale
Polyunsaturated fat 0.165 0.201 Marrow-stem Kale
Tryptophan 0.039 0.031 Spinach
Threonine 0.122 0.086 Spinach
Isoleucine 0.147 0.1 Spinach
Leucine 0.223 0.151 Spinach
Lysine 0.174 0.117 Spinach
Methionine 0.053 0.033 Spinach
Phenylalanine 0.129 0.087 Spinach
Valine 0.161 0.12 Spinach
Histidine 0.064 0.047 Spinach
Fructose 0.15 Spinach

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.