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, calcium, and vitamin A.
- 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% |
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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 |
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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
81%
120%
Minerals Daily Need Coverage Score
20%
25%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.