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  6. Succotash vs. Marrow-stem Kale

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

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What are the main differences between succotash and marrow-stem Kale?

  • Succotash is richer in iron, copper, vitamin B1, phosphorus, vitamin B3, and magnesium, yet marrow-stem Kale is richer in vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin A is 95% higher.
  • Succotash has 5 times more phosphorus than marrow-stem Kale. Succotash has 113mg of phosphorus, while marrow-stem Kale has 25mg.

We used Succotash, (corn and limas), raw and Collards, raw types in this comparison.

Infographic

Succotash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
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 +77.8%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +289.4%
Contains more CopperCopper +304.3%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +352%
Contains less SodiumSodium -76.5%
Contains more CalciumCalcium +1188.9%
Contains more SeleniumSelenium +116.7%
~equal in Manganese ~0.658mg

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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
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 B1Vitamin B1 +285.2%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin CVitamin C +133.8%
Contains more Vitamin AVitamin A +1573.3%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more FolateFolate +222.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Succotash Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin A 15µg 251µg 26%
Vitamin C 15.1mg 35.3mg 22%
Folate 40µg 129µg 22%
Calcium 18mg 232mg 21%
Iron 1.83mg 0.47mg 17%
Copper 0.186mg 0.046mg 16%
Vitamin E 2.26mg 15%
Phosphorus 113mg 25mg 13%
Vitamin B1 0.208mg 0.054mg 13%
Potassium 369mg 213mg 5%
Magnesium 48mg 27mg 5%
Carbs 19.59g 5.42g 5%
Vitamin B3 1.587mg 0.742mg 5%
Protein 5.03g 3.02g 4%
Zinc 0.61mg 0.21mg 4%
Choline 23.2mg 4%
Vitamin B2 0.082mg 0.13mg 4%
Vitamin B6 0.13mg 0.165mg 3%
Vitamin B5 0.128mg 0.267mg 3%
Calories 99kcal 32kcal 3%
Polyunsaturated fat 0.489g 0.201g 2%
Fats 1.02g 0.61g 1%
Manganese 0.688mg 0.658mg 1%
Saturated fat 0.19g 0.055g 1%
Selenium 0.6µg 1.3µg 1%
Fiber 3.8g 4g 1%
Sodium 4mg 17mg 1%
Net carbs 15.79g 1.42g N/A
Sugar 0.46g N/A
Monounsaturated fat 0.198g 0.03g 0%
Tryptophan 0.056mg 0.031mg 0%
Threonine 0.209mg 0.086mg 0%
Isoleucine 0.284mg 0.1mg 0%
Leucine 0.443mg 0.151mg 0%
Lysine 0.295mg 0.117mg 0%
Methionine 0.068mg 0.033mg 0%
Phenylalanine 0.243mg 0.087mg 0%
Valine 0.306mg 0.12mg 0%
Histidine 0.16mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 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 +66.6%
Contains more FatsFats +67.2%
Contains more CarbsCarbs +261.4%
Contains more WaterWater +22.6%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 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 +560%
Contains more Poly. FatPolyunsaturated fat +143.3%
Contains less Sat. FatSaturated fat -71.1%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.