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  6. Tomato sauce vs. Marrow-stem Kale

Tomato sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are tomato sauce and marrow-stem Kale different?

  • Tomato sauce is richer in copper and iron, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than tomato sauce.
  • Tomato sauce contains 3 times more copper than marrow-stem Kale. Tomato sauce contains 0.115mg of copper, while marrow-stem Kale contains 0.046mg.

Tomato sauce, canned, no salt added and Collards, raw types were used in this article.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 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 PotassiumPotassium +39.4%
Contains more IronIron +104.3%
Contains more CopperCopper +150%
Contains less SodiumSodium -35.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1557.1%
Contains more ManganeseManganese +482.3%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~0.21mg
~equal in Phosphorus ~25mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin CVitamin C +404.3%
Contains more Vitamin AVitamin A +1040.9%
Contains more Vitamin EVitamin E +56.9%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin KVitamin K +15510.7%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +134.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Marrow-stem Kale DV% diff.
Vitamin K 2.8µg 437.1µg 362%
Vitamin C 7mg 35.3mg 31%
Folate 9µg 129µg 30%
Vitamin A 22µg 251µg 25%
Manganese 0.113mg 0.658mg 24%
Calcium 14mg 232mg 22%
Fiber 1.5g 4g 10%
Copper 0.115mg 0.046mg 8%
Iron 0.96mg 0.47mg 6%
Vitamin B2 0.065mg 0.13mg 5%
Vitamin B6 0.098mg 0.165mg 5%
Vitamin E 1.44mg 2.26mg 5%
Protein 1.2g 3.02g 4%
Magnesium 15mg 27mg 3%
Vitamin B1 0.024mg 0.054mg 3%
Vitamin B3 0.991mg 0.742mg 2%
Choline 9.9mg 23.2mg 2%
Fructose 1.67g 2%
Potassium 297mg 213mg 2%
Selenium 0.6µg 1.3µg 1%
Vitamin B5 0.309mg 0.267mg 1%
Polyunsaturated fat 0.121g 0.201g 1%
Calories 24kcal 32kcal 0%
Fats 0.3g 0.61g 0%
Carbs 5.31g 5.42g 0%
Net carbs 3.81g 1.42g N/A
Sugar 3.56g 0.46g N/A
Zinc 0.22mg 0.21mg 0%
Phosphorus 27mg 25mg 0%
Sodium 11mg 17mg 0%
Saturated fat 0.041g 0.055g 0%
Monounsaturated fat 0.044g 0.03g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.037mg 0.086mg 0%
Isoleucine 0.025mg 0.1mg 0%
Leucine 0.034mg 0.151mg 0%
Lysine 0.037mg 0.117mg 0%
Methionine 0.008mg 0.033mg 0%
Phenylalanine 0.036mg 0.087mg 0%
Valine 0.025mg 0.12mg 0%
Histidine 0.02mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 OtherOther +43.6%
Contains more ProteinProtein +151.7%
Contains more FatsFats +103.3%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -25.5%
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +66.1%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.