Swiss cheese vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between Swiss cheese and Marrow-stem Kale
- Swiss cheese is higher in Vitamin B12, Phosphorus, Calcium, Selenium, and Zinc, however, Marrow-stem Kale is richer in Vitamin K, Vitamin C, and Folate.
- Marrow-stem Kale's daily need coverage for Vitamin K is 363% higher.
- Marrow-stem Kale has less Cholesterol.
The food types used in this comparison are Cheese, swiss and Collards, raw.
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
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Calcium
+283.6%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+2196%
Contains
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Zinc
+1981%
Contains
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Selenium
+2207.7%
Contains
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Iron
+261.5%
Contains
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Potassium
+195.8%
Contains
less
Sodium
-90.9%
Contains
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Manganese
+2430.8%
Equal in Copper - 0.046
Contains
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Calcium
+283.6%
Contains
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Magnesium
+22.2%
Contains
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Phosphorus
+2196%
Contains
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Zinc
+1981%
Contains
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Selenium
+2207.7%
Contains
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Iron
+261.5%
Contains
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Potassium
+195.8%
Contains
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Sodium
-90.9%
Contains
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Manganese
+2430.8%
Equal in Copper - 0.046
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.
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Contains
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Vitamin B2
+132.3%
Contains
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Vitamin B5
+32.2%
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Vitamin B12
+∞%
Contains
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Vitamin A
+379.4%
Contains
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Vitamin E
+276.7%
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Vitamin C
+∞%
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Vitamin B1
+390.9%
Contains
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Vitamin B3
+1059.4%
Contains
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Vitamin B6
+132.4%
Contains
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Folate
+1190%
Contains
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Vitamin K
+31121.4%
Contains
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Vitamin B2
+132.3%
Contains
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Vitamin B5
+32.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+379.4%
Contains
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Vitamin E
+276.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+390.9%
Contains
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Vitamin B3
+1059.4%
Contains
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Vitamin B6
+132.4%
Contains
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Folate
+1190%
Contains
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Vitamin K
+31121.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+792.7%
Contains
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Fats
+4980.3%
Contains
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Other
+124.1%
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Carbs
+276.4%
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Water
+138.2%
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+792.7%
Contains
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Fats
+4980.3%
Contains
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Other
+124.1%
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Carbs
+276.4%
Contains
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Water
+138.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+26720%
Contains
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Polyunsaturated fat
+567.2%
Contains
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Saturated Fat
-99.7%
Saturated Fat:
18.227 g
Monounsaturated Fat:
8.046 g
Polyunsaturated fat:
1.341 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+26720%
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Polyunsaturated fat
+567.2%
Contains
less
Saturated Fat
-99.7%
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 Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.44g | 1.42g |
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| Protein | 26.96g | 3.02g |
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| Fats | 30.99g | 0.61g |
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| Carbs | 1.44g | 5.42g |
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| Calories | 393kcal | 32kcal |
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| Sugar | 0g | 0.46g |
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| Fiber | 0g | 4g |
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| Calcium | 890mg | 232mg |
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| Iron | 0.13mg | 0.47mg |
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| Magnesium | 33mg | 27mg |
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| Phosphorus | 574mg | 25mg |
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| Potassium | 72mg | 213mg |
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| Sodium | 187mg | 17mg |
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| Zinc | 4.37mg | 0.21mg |
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| Copper | 0.047mg | 0.046mg |
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| Manganese | 0.026mg | 0.658mg |
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| Selenium | 30µg | 1.3µg |
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| Vitamin A | 1047IU | 5019IU |
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| Vitamin A RAE | 288µg | 251µg |
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| Vitamin E | 0.6mg | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.011mg | 0.054mg |
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| Vitamin B2 | 0.302mg | 0.13mg |
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| Vitamin B3 | 0.064mg | 0.742mg |
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| Vitamin B5 | 0.353mg | 0.267mg |
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| Vitamin B6 | 0.071mg | 0.165mg |
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| Folate | 10µg | 129µg |
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| Vitamin B12 | 3.06µg | 0µg |
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| Vitamin K | 1.4µg | 437.1µg |
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| Tryptophan | 0.401mg | 0.031mg |
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| Threonine | 1.038mg | 0.086mg |
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| Isoleucine | 1.537mg | 0.1mg |
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| Leucine | 2.959mg | 0.151mg |
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| Lysine | 2.585mg | 0.117mg |
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| Methionine | 0.784mg | 0.033mg |
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| Phenylalanine | 1.662mg | 0.087mg |
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| Valine | 2.139mg | 0.12mg |
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| Histidine | 1.065mg | 0.047mg |
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| Cholesterol | 93mg | 0mg |
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| Trans Fat | 0.987g | 0g |
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| Saturated Fat | 18.227g | 0.055g |
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| Omega-3 - DPA | 0.018g | 0g |
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| Monounsaturated Fat | 8.046g | 0.03g |
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| Polyunsaturated fat | 1.341g | 0.201g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.734g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
48%
147%
Minerals Daily Need Coverage Score
87%
25%
Comparison summary
Which food is lower in Sugar?
Swiss cheese is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Swiss cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 170mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 18.172g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $3.1)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins