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  6. Tart vs. Marrow-stem Kale

Tart vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between tart and marrow-stem Kale

  • Tart has more iron, vitamin B2, selenium, vitamin B1, vitamin B3, and vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than tart.
  • Marrow-stem Kale has 10 times less selenium than tart. Tart has 12.9µg of selenium, while marrow-stem Kale has 1.3µg.
  • Tart has a higher glycemic index. The glycemic index of tart is 45, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Breakfast tart, low fat and Collards, raw.

Infographic

Tart 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.
Tart
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +63%
Contains more IronIron +627.7%
Contains more CopperCopper +58.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +272%
Contains more SeleniumSelenium +892.3%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +222.7%
Contains less SodiumSodium -95.3%

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.
Tart
Tart
5
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 AVitamin A +13.5%
Contains more Vitamin B1Vitamin B1 +427.8%
Contains more Vitamin B2Vitamin B2 +322.3%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more Vitamin CVitamin C +828.9%
Contains more Vitamin EVitamin E +326.4%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +29%
Contains more CholineCholine +176.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Marrow-stem Kale DV% diff.
Vitamin K 0.4µg 437.1µg 364%
Iron 3.42mg 0.47mg 37%
Vitamin C 3.8mg 35.3mg 35%
Vitamin B2 0.549mg 0.13mg 32%
Manganese 0.658mg 29%
Carbs 76.8g 5.42g 24%
Selenium 12.9µg 1.3µg 21%
Vitamin B1 0.285mg 0.054mg 19%
Vitamin B3 3.8mg 0.742mg 19%
Calcium 44mg 232mg 19%
Vitamin B6 0.38mg 0.165mg 17%
Calories 372kcal 32kcal 17%
Sodium 361mg 17mg 15%
Vitamin E 0.53mg 2.26mg 12%
Phosphorus 93mg 25mg 10%
Fiber 1.5g 4g 10%
Monounsaturated fat 3.338g 0.03g 8%
Fats 5.99g 0.61g 8%
Folate 100µg 129µg 7%
Saturated fat 1.393g 0.055g 6%
Polyunsaturated fat 0.878g 0.201g 5%
Vitamin B5 0.267mg 5%
Vitamin A 285µg 251µg 4%
Potassium 66mg 213mg 4%
Magnesium 44mg 27mg 4%
Choline 8.4mg 23.2mg 3%
Copper 0.073mg 0.046mg 3%
Protein 3.99g 3.02g 2%
Zinc 0.28mg 0.21mg 1%
Net carbs 75.3g 1.42g N/A
Sugar 4.87g 0.46g N/A
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
Tart
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +32.1%
Contains more FatsFats +882%
Contains more CarbsCarbs +1317%
Contains more WaterWater +644.4%
Contains more OtherOther +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +11026.7%
Contains more Poly. FatPolyunsaturated fat +336.8%
Contains less Sat. FatSaturated fat -96.1%

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.