Sweet potato leaves vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between sweet potato leaves and marrow-stem Kale?
- Sweet potato leaves are richer in vitamin B2, magnesium, potassium, vitamin B1, phosphorus, and iron, yet marrow-stem Kale is richer in vitamin K, vitamin C, vitamin A, and calcium.
- Marrow-stem Kale's daily need coverage for vitamin K is 112% higher.
- Sweet potato leaves have 3 times more phosphorus than marrow-stem Kale. Sweet potato leaves have 81mg of phosphorus, while marrow-stem Kale has 25mg.
We used Sweet potato leaves, raw and Collards, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +159.3% |
| Contains more PotassiumPotassium | +138.5% |
| Contains more IronIron | +106.4% |
| Contains more PhosphorusPhosphorus | +224% |
| Contains less SodiumSodium | -64.7% |
| Contains more CalciumCalcium | +197.4% |
| Contains more SeleniumSelenium | +44.4% |
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 B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +165.4% |
| Contains more Vitamin B3Vitamin B3 | +52.3% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more Vitamin CVitamin C | +220.9% |
| Contains more Vitamin AVitamin A | +32.8% |
| Contains more Vitamin B5Vitamin B5 | +18.7% |
| Contains more Vitamin KVitamin K | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 302.2µg | 437.1µg | 112% |
| Folate | 129µg | 32% | |
| Manganese | 0.658mg | 29% | |
| Vitamin C | 11mg | 35.3mg | 27% |
| Vitamin B2 | 0.345mg | 0.13mg | 17% |
| Calcium | 78mg | 232mg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Magnesium | 70mg | 27mg | 10% |
| Vitamin B1 | 0.156mg | 0.054mg | 9% |
| Potassium | 508mg | 213mg | 9% |
| Phosphorus | 81mg | 25mg | 8% |
| Vitamin A | 189µg | 251µg | 7% |
| Iron | 0.97mg | 0.47mg | 6% |
| Fiber | 5.3g | 4g | 5% |
| Copper | 0.046mg | 5% | |
| Choline | 23.2mg | 4% | |
| Vitamin B6 | 0.19mg | 0.165mg | 2% |
| Vitamin B3 | 1.13mg | 0.742mg | 2% |
| Zinc | 0.21mg | 2% | |
| Vitamin B5 | 0.225mg | 0.267mg | 1% |
| Calories | 42kcal | 32kcal | 1% |
| Protein | 2.49g | 3.02g | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Carbs | 8.82g | 5.42g | 1% |
| Fats | 0.51g | 0.61g | 0% |
| Net carbs | 3.52g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 6mg | 17mg | 0% |
| Saturated fat | 0.111g | 0.055g | 0% |
| Monounsaturated fat | 0.02g | 0.03g | 0% |
| Polyunsaturated fat | 0.228g | 0.201g | 0% |
| Tryptophan | 0.035mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.228mg | 0.117mg | 0% |
| Methionine | 0.086mg | 0.033mg | 0% |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +62.7% |
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +19.6% |
~equal in
Water
~89.62g
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Poly. FatPolyunsaturated fat | +13.4% |
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +50% |
