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  6. Sweet roll vs. Marrow-stem Kale

Sweet roll vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between sweet roll and marrow-stem Kale?

  • Sweet roll is higher in selenium and vitamin B1, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 361% more.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Collards, raw types in this article.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +240.4%
Contains more CopperCopper +91.3%
Contains more ZincZinc +181%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +1207.7%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +119.3%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +500%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78%
Contains more Vitamin CVitamin C +1665%
Contains more Vitamin AVitamin A +304.8%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin KVitamin K +9834.1%
Contains more FolateFolate +79.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Marrow-stem Kale DV% diff.
Vitamin K 4.4µg 437.1µg 361%
Polyunsaturated fat 7.473g 0.201g 48%
Vitamin C 2mg 35.3mg 37%
Selenium 17µg 1.3µg 29%
Fats 16.4g 0.61g 24%
Vitamin B1 0.324mg 0.054mg 23%
Cholesterol 66mg 0mg 22%
Vitamin A 62µg 251µg 21%
Calories 372kcal 32kcal 17%
Manganese 0.3mg 0.658mg 16%
Calcium 72mg 232mg 16%
Carbs 50.9g 5.42g 15%
Folate 72µg 129µg 14%
Saturated fat 3.079g 0.055g 14%
Iron 1.6mg 0.47mg 14%
Monounsaturated fat 4.797g 0.03g 12%
Sodium 304mg 17mg 12%
Vitamin B3 2.384mg 0.742mg 10%
Vitamin B2 0.265mg 0.13mg 10%
Phosphorus 76mg 25mg 7%
Vitamin B12 0.14µg 0µg 6%
Protein 6.2g 3.02g 6%
Fiber 2.4g 4g 6%
Copper 0.088mg 0.046mg 5%
Vitamin B6 0.107mg 0.165mg 4%
Choline 41.3mg 23.2mg 3%
Potassium 111mg 213mg 3%
Vitamin B5 0.406mg 0.267mg 3%
Zinc 0.59mg 0.21mg 3%
Magnesium 17mg 27mg 2%
Vitamin E 1.99mg 2.26mg 2%
Net carbs 48.5g 1.42g N/A
Sugar 31.73g 0.46g N/A
Tryptophan 0.074mg 0.031mg 0%
Threonine 0.211mg 0.086mg 0%
Isoleucine 0.259mg 0.1mg 0%
Leucine 0.458mg 0.151mg 0%
Lysine 0.243mg 0.117mg 0%
Methionine 0.117mg 0.033mg 0%
Phenylalanine 0.3mg 0.087mg 0%
Valine 0.291mg 0.12mg 0%
Histidine 0.145mg 0.047mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +105.3%
Contains more FatsFats +2588.5%
Contains more CarbsCarbs +839.1%
Contains more OtherOther +27.8%
Contains more WaterWater +261.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +15890%
Contains more Poly. FatPolyunsaturated fat +3617.9%
Contains less Sat. FatSaturated fat -98.2%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.