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  6. Spread vs. Marrow-stem Kale

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

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The main differences between spread and marrow-stem Kale

  • Spread has more vitamin B12 and selenium; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in saturated fat.
  • Marrow-stem Kale has a higher glycemic index than spread.

Food types used in this article are Sandwich spread, pork, beef and Collards, raw.

Infographic

Spread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 IronIron +68.1%
Contains more CopperCopper +182.6%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +136%
Contains more SeleniumSelenium +646.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +93.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2430.8%

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.
Spread
Spread
6
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +218.5%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +61%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +865.4%
Contains more Vitamin EVitamin E +29.9%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +27218.8%
Contains more FolateFolate +6350%
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Spread Marrow-stem Kale DV% diff.
Vitamin K 1.6µg 437.1µg 363%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 17mg 43%
Vitamin C 0mg 35.3mg 39%
Folate 2µg 129µg 32%
Saturated fat 5.977g 0.055g 27%
Manganese 0.026mg 0.658mg 27%
Fats 17.34g 0.61g 26%
Vitamin A 26µg 251µg 25%
Calcium 12mg 232mg 22%
Monounsaturated fat 7.584g 0.03g 19%
Polyunsaturated fat 2.565g 0.201g 16%
Selenium 9.7µg 1.3µg 15%
Fiber 0.2g 4g 15%
Cholesterol 38mg 0mg 13%
Vitamin B1 0.172mg 0.054mg 10%
Calories 235kcal 32kcal 10%
Copper 0.13mg 0.046mg 9%
Protein 7.66g 3.02g 9%
Choline 62.3mg 23.2mg 7%
Zinc 1.02mg 0.21mg 7%
Vitamin B3 1.73mg 0.742mg 6%
Phosphorus 59mg 25mg 5%
Magnesium 8mg 27mg 5%
Iron 0.79mg 0.47mg 4%
Vitamin B5 0.43mg 0.267mg 3%
Vitamin B6 0.12mg 0.165mg 3%
Potassium 110mg 213mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 1.74mg 2.26mg 3%
Vitamin D 22IU 0IU 3%
Carbs 11.94g 5.42g 2%
Net carbs 11.74g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B2 0.134mg 0.13mg 0%
Tryptophan 0.082mg 0.031mg 0%
Threonine 0.334mg 0.086mg 0%
Isoleucine 0.334mg 0.1mg 0%
Leucine 0.6mg 0.151mg 0%
Lysine 0.663mg 0.117mg 0%
Methionine 0.196mg 0.033mg 0%
Phenylalanine 0.301mg 0.087mg 0%
Valine 0.356mg 0.12mg 0%
Histidine 0.279mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 ProteinProtein +153.6%
Contains more FatsFats +2742.6%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +109%
Contains more WaterWater +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 more Mono. FatMonounsaturated fat +25180%
Contains more Poly. FatPolyunsaturated fat +1176.1%
Contains less Sat. FatSaturated fat -99.1%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.