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  6. Turkey meat vs. Marrow-stem Kale

Turkey meat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between turkey meat and marrow-stem Kale?

  • Turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, and phosphorus, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • The amount of cholesterol in marrow-stem Kale is lower.
  • The glycemic index of turkey meat is lower.

We used Turkey, whole, meat, and skin, cooked, roasted and Collards, raw types in this article.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +12.2%
Contains more IronIron +131.9%
Contains more CopperCopper +102.2%
Contains more ZincZinc +1081%
Contains more PhosphorusPhosphorus +792%
Contains more SeleniumSelenium +2192.3%
Contains more CalciumCalcium +1557.1%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +4600%
~equal in Magnesium ~27mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B3Vitamin B3 +1190.2%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +276.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Turkey meat Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin B3 9.573mg 0.742mg 55%
Selenium 29.8µg 1.3µg 52%
Protein 28.55g 3.02g 51%
Vitamin B12 1.02µg 0µg 43%
Vitamin C 0mg 35.3mg 39%
Cholesterol 109mg 0mg 36%
Vitamin B6 0.616mg 0.165mg 35%
Folate 9µg 129µg 30%
Phosphorus 223mg 25mg 28%
Manganese 0.014mg 0.658mg 28%
Vitamin A 12µg 251µg 27%
Calcium 14mg 232mg 22%
Zinc 2.48mg 0.21mg 21%
Fiber 0g 4g 16%
Vitamin E 0.07mg 2.26mg 15%
Vitamin B5 0.948mg 0.267mg 14%
Polyunsaturated fat 2.119g 0.201g 13%
Choline 87.4mg 23.2mg 12%
Vitamin B2 0.281mg 0.13mg 12%
Saturated fat 2.155g 0.055g 10%
Fats 7.39g 0.61g 10%
Calories 189kcal 32kcal 8%
Iron 1.09mg 0.47mg 8%
Monounsaturated fat 2.647g 0.03g 7%
Copper 0.093mg 0.046mg 5%
Sodium 103mg 17mg 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Carbs 0.06g 5.42g 2%
Vitamin B1 0.045mg 0.054mg 1%
Potassium 239mg 213mg 1%
Magnesium 30mg 27mg 1%
Net carbs 0.06g 1.42g N/A
Sugar 0g 0.46g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.031mg 0%
Threonine 1.004mg 0.086mg 0%
Isoleucine 0.796mg 0.1mg 0%
Leucine 1.925mg 0.151mg 0%
Lysine 2.282mg 0.117mg 0%
Methionine 0.724mg 0.033mg 0%
Phenylalanine 0.903mg 0.087mg 0%
Valine 0.902mg 0.12mg 0%
Histidine 0.749mg 0.047mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +845.4%
Contains more FatsFats +1111.5%
Contains more CarbsCarbs +8933.3%
Contains more WaterWater +41.1%
Contains more OtherOther +177.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +8723.3%
Contains more Poly. FatPolyunsaturated fat +954.2%
Contains less Sat. FatSaturated fat -97.4%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.