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  6. Maple syrup vs. Marrow-stem Kale

Maple syrup vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between maple syrup and marrow-stem Kale

  • Maple syrup has more manganese and vitamin B2; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, fiber, vitamin E, calcium, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale has 10 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while marrow-stem Kale has 0.13mg.
  • Maple syrup has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Syrups, maple and Collards, raw.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 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 ZincZinc +600%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +341.9%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +127.5%
Contains more IronIron +327.3%
Contains more CopperCopper +155.6%
Contains more PhosphorusPhosphorus +1150%
Contains more SeleniumSelenium +116.7%
~equal in Potassium ~213mg

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 +22.2%
Contains more Vitamin B2Vitamin B2 +876.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +816%
Contains more Vitamin B5Vitamin B5 +641.7%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Manganese 2.908mg 0.658mg 98%
Vitamin B2 1.27mg 0.13mg 88%
Vitamin C 0mg 35.3mg 39%
Folate 0µg 129µg 32%
Vitamin A 0µg 251µg 28%
Carbs 67.04g 5.42g 21%
Fiber 0g 4g 16%
Vitamin E 0mg 2.26mg 15%
Vitamin B6 0.002mg 0.165mg 13%
Calcium 102mg 232mg 13%
Zinc 1.47mg 0.21mg 11%
Calories 260kcal 32kcal 11%
Protein 0.04g 3.02g 6%
Vitamin B5 0.036mg 0.267mg 5%
Iron 0.11mg 0.47mg 5%
Choline 1.6mg 23.2mg 4%
Vitamin B3 0.081mg 0.742mg 4%
Copper 0.018mg 0.046mg 3%
Phosphorus 2mg 25mg 3%
Polyunsaturated fat 0.017g 0.201g 1%
Vitamin B1 0.066mg 0.054mg 1%
Selenium 0.6µg 1.3µg 1%
Magnesium 21mg 27mg 1%
Fats 0.06g 0.61g 1%
Fructose 0.52g 1%
Net carbs 67.04g 1.42g N/A
Potassium 212mg 213mg 0%
Sugar 60.46g 0.46g N/A
Sodium 12mg 17mg 0%
Saturated fat 0.007g 0.055g 0%
Monounsaturated fat 0.011g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 CarbsCarbs +1136.9%
Contains more ProteinProtein +7450%
Contains more FatsFats +916.7%
Contains more WaterWater +176.7%
Contains more OtherOther +183%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +1082.4%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.