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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 RAE, 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.

Infographic

Spinach vs Marrow-stem Kale infographic
Infographic link

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 Magnesium +192.6%
Contains more Phosphorus +96%
Contains more Potassium +162%
Contains more Zinc +152.4%
Contains more Copper +182.6%
Contains more Calcium +134.3%
Contains less Sodium -78.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +476.6%
Contains more Magnesium +192.6%
Contains more Phosphorus +96%
Contains more Potassium +162%
Contains more Zinc +152.4%
Contains more Copper +182.6%
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 Folate +50.4%
Contains more Vitamin K +10.5%
Contains more Vitamin E +11.3%
Contains more Vitamin C +25.6%
Contains more Vitamin B5 +310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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 Folate +50.4%
Contains more Vitamin K +10.5%
Contains more Vitamin E +11.3%
Contains more Vitamin C +25.6%
Contains more Vitamin B5 +310.8%
Equal in Vitamin B3 - 0.742
Equal in Vitamin K - 437.1

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

All nutrients comparison - raw data values

Nutrient Spinach Marrow-stem Kale Opinion
Net carbs 1.43g 1.42g Spinach
Protein 2.86g 3.02g Marrow-stem Kale
Fats 0.39g 0.61g Marrow-stem Kale
Carbs 3.63g 5.42g Marrow-stem Kale
Calories 23kcal 32kcal Marrow-stem Kale
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 0.46g Spinach
Fiber 2.2g 4g Marrow-stem Kale
Calcium 99mg 232mg Marrow-stem Kale
Iron 2.71mg 0.47mg Spinach
Magnesium 79mg 27mg Spinach
Phosphorus 49mg 25mg Spinach
Potassium 558mg 213mg Spinach
Sodium 79mg 17mg Marrow-stem Kale
Zinc 0.53mg 0.21mg Spinach
Copper 0.13mg 0.046mg Spinach
Vitamin A 9377IU 5019IU Spinach
Vitamin E 2.03mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 35.3mg Marrow-stem Kale
Vitamin B1 0.078mg 0.054mg Spinach
Vitamin B2 0.189mg 0.13mg Spinach
Vitamin B3 0.724mg 0.742mg Marrow-stem Kale
Vitamin B5 0.065mg 0.267mg Marrow-stem Kale
Vitamin B6 0.195mg 0.165mg Spinach
Folate 194µg 129µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 437.1µg Spinach
Tryptophan 0.039mg 0.031mg Spinach
Threonine 0.122mg 0.086mg Spinach
Isoleucine 0.147mg 0.1mg Spinach
Leucine 0.223mg 0.151mg Spinach
Lysine 0.174mg 0.117mg Spinach
Methionine 0.053mg 0.033mg Spinach
Phenylalanine 0.129mg 0.087mg Spinach
Valine 0.161mg 0.12mg Spinach
Histidine 0.064mg 0.047mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.01g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.165g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

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

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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

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.

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.