Wasabi vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between wasabi and marrow-stem Kale
- Wasabi is higher in fiber, zinc, copper, potassium, magnesium, and vitamin B6; however, marrow-stem Kale is richer in vitamin A, folate, manganese, and calcium.
- Marrow-stem Kale's daily need coverage for vitamin A is 100% higher.
- Wasabi has 8 times more zinc than marrow-stem Kale. While wasabi has 1.62mg of zinc, marrow-stem Kale has only 0.21mg.
The food types used in this comparison are Wasabi, root, raw and Collards, raw.
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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.
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more PotassiumPotassium | +166.7% |
| Contains more IronIron | +119.1% |
| Contains more CopperCopper | +237% |
| Contains more ZincZinc | +671.4% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more CalciumCalcium | +81.3% |
| Contains more ManganeseManganese | +68.3% |
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.
| Contains more Vitamin CVitamin C | +18.7% |
| Contains more Vitamin B1Vitamin B1 | +142.6% |
| Contains more Vitamin B6Vitamin B6 | +66.1% |
| Contains more Vitamin AVitamin A | +12450% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
| Contains more FolateFolate | +616.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin A | 2µg | 251µg | 28% |
| Folate | 18µg | 129µg | 28% |
| Vitamin E | 2.26mg | 15% | |
| Fiber | 7.8g | 4g | 15% |
| Zinc | 1.62mg | 0.21mg | 13% |
| Manganese | 0.391mg | 0.658mg | 12% |
| Copper | 0.155mg | 0.046mg | 12% |
| Magnesium | 69mg | 27mg | 10% |
| Calcium | 128mg | 232mg | 10% |
| Potassium | 568mg | 213mg | 10% |
| Vitamin B6 | 0.274mg | 0.165mg | 8% |
| Phosphorus | 80mg | 25mg | 8% |
| Iron | 1.03mg | 0.47mg | 7% |
| Vitamin C | 41.9mg | 35.3mg | 7% |
| Carbs | 23.54g | 5.42g | 6% |
| Vitamin B1 | 0.131mg | 0.054mg | 6% |
| Protein | 4.8g | 3.02g | 4% |
| Choline | 23.2mg | 4% | |
| Calories | 109kcal | 32kcal | 4% |
| Selenium | 1.3µg | 2% | |
| Vitamin B2 | 0.114mg | 0.13mg | 1% |
| Polyunsaturated fat | 0.201g | 1% | |
| Vitamin B5 | 0.203mg | 0.267mg | 1% |
| Fats | 0.63g | 0.61g | 0% |
| Net carbs | 15.74g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 17mg | 17mg | 0% |
| Vitamin B3 | 0.743mg | 0.742mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 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
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +58.9% |
| Contains more CarbsCarbs | +334.3% |
| Contains more OtherOther | +44.4% |
| Contains more WaterWater | +29.7% |
~equal in
Fats
~0.61g
