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 K, Iron, Vitamin A, Magnesium, Copper, Manganese, Vitamin B2, and Potassium, however, Marrow-stem Kale is richer in Vitamin C, and Calcium.
- Daily need coverage for Vitamin K from Spinach is 47% 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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
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
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 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 | -21.8% |
| Contains more Mono. FatMonounsaturated Fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +84.4% |
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 Saturated Fat |
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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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 32kcal |
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| Protein | 2.97g | 3.02g |
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| Fats | 0.26g | 0.61g |
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| Vitamin C | 9.8mg | 35.3mg |
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| Net carbs | 1.35g | 1.42g |
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| Carbs | 3.75g | 5.42g |
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| Magnesium | 87mg | 27mg |
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| Calcium | 136mg | 232mg |
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| Potassium | 466mg | 213mg |
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| Iron | 3.57mg | 0.47mg |
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| Sugar | 0.43g | 0.46g |
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| Fiber | 2.4g | 4g |
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| Copper | 0.174mg | 0.046mg |
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| Zinc | 0.76mg | 0.21mg |
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| Phosphorus | 56mg | 25mg |
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| Sodium | 70mg | 17mg |
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| Vitamin A | 10481IU | 5019IU |
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| Vitamin A | 524µg | 251µg |
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| Vitamin E | 2.08mg | 2.26mg |
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| Manganese | 0.935mg | 0.658mg |
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| Selenium | 1.5µg | 1.3µg |
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| Vitamin B1 | 0.095mg | 0.054mg |
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| Vitamin B2 | 0.236mg | 0.13mg |
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| Vitamin B3 | 0.49mg | 0.742mg |
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| Vitamin B5 | 0.145mg | 0.267mg |
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| Vitamin B6 | 0.242mg | 0.165mg |
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| Vitamin K | 493.6µg | 437.1µg |
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| Folate | 146µg | 129µg |
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| Choline | 19.7mg | 23.2mg |
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| Saturated Fat | 0.043g | 0.055g |
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| Monounsaturated Fat | 0.006g | 0.03g |
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| Polyunsaturated fat | 0.109g | 0.201g |
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| Tryptophan | 0.04mg | 0.031mg |
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| Threonine | 0.127mg | 0.086mg |
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| Isoleucine | 0.152mg | 0.1mg |
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| Leucine | 0.231mg | 0.151mg |
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| Lysine | 0.182mg | 0.117mg |
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| Methionine | 0.055mg | 0.033mg |
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| Phenylalanine | 0.134mg | 0.087mg |
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| Valine | 0.168mg | 0.12mg |
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| Histidine | 0.066mg | 0.047mg |
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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 | |
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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
170%
137%
Minerals Daily Need Coverage Score
52%
25%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 53mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.