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  6. Vegetable vs. Marrow-stem Kale

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

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A recap on differences between vegetable and marrow-stem Kale

  • Vegetable has less vitamin K, vitamin C, folate, calcium, vitamin A, vitamin E, manganese, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 345% more than vegetable.
  • Marrow-stem Kale contains 2 times less phosphorus than vegetable. Vegetable contains 51mg of phosphorus, while marrow-stem Kale contains 25mg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Collards, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 IronIron +74.5%
Contains more CopperCopper +80.4%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +104%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +828%
Contains more PotassiumPotassium +26%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +73.6%
Contains more SeleniumSelenium +333.3%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +31.5%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin CVitamin C +1003.1%
Contains more Vitamin AVitamin A +17.3%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +1760%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Vegetable Marrow-stem Kale DV% diff.
Vitamin K 23.5µg 437.1µg 345%
Vitamin C 3.2mg 35.3mg 36%
Folate 19µg 129µg 28%
Calcium 25mg 232mg 21%
Vitamin E 0.38mg 2.26mg 13%
Manganese 0.379mg 0.658mg 12%
Vitamin B6 0.074mg 0.165mg 7%
Phosphorus 51mg 25mg 4%
Iron 0.82mg 0.47mg 4%
Vitamin A 214µg 251µg 4%
Copper 0.083mg 0.046mg 4%
Carbs 13.09g 5.42g 3%
Zinc 0.49mg 0.21mg 3%
Calories 65kcal 32kcal 2%
Vitamin B5 0.151mg 0.267mg 2%
Fiber 4.4g 4g 2%
Selenium 0.3µg 1.3µg 2%
Vitamin B3 0.851mg 0.742mg 1%
Vitamin B2 0.12mg 0.13mg 1%
Polyunsaturated fat 0.072g 0.201g 1%
Vitamin B1 0.071mg 0.054mg 1%
Fats 0.15g 0.61g 1%
Magnesium 22mg 27mg 1%
Sodium 35mg 17mg 1%
Potassium 169mg 213mg 1%
Protein 2.86g 3.02g 0%
Net carbs 8.69g 1.42g N/A
Sugar 3.12g 0.46g N/A
Choline 24.1mg 23.2mg 0%
Saturated fat 0.031g 0.055g 0%
Monounsaturated fat 0.01g 0.03g 0%
Tryptophan 0.029mg 0.031mg 0%
Threonine 0.115mg 0.086mg 0%
Isoleucine 0.139mg 0.1mg 0%
Leucine 0.19mg 0.151mg 0%
Lysine 0.17mg 0.117mg 0%
Methionine 0.034mg 0.033mg 0%
Phenylalanine 0.12mg 0.087mg 0%
Valine 0.149mg 0.12mg 0%
Histidine 0.073mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +141.5%
Contains more FatsFats +306.7%
Contains more OtherOther +98.5%
~equal in Protein ~3.02g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -43.6%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +179.2%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.