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Watercress vs Marrow-stem Kale - In-Depth Nutrition Comparison

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Important differences between Watercress and Marrow-stem Kale

  • Watercress has more Vitamin C, and Phosphorus, however Marrow-stem Kale is richer in Vitamin K, Folate, Manganese, Fiber, Calcium, Vitamin A RAE, and Vitamin E .
  • Marrow-stem Kale's daily need coverage for Vitamin K is 156% more.
  • Watercress contains 2 times more Phosphorus than Marrow-stem Kale. Watercress contains 60mg of Phosphorus, while Marrow-stem Kale contains 25mg.

The food varieties used in the comparison are Watercress, raw and Collards, raw.

Infographic

Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +140%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Calcium +93.3%
Contains more Iron +135%
Contains more Magnesium +28.6%
Contains less Sodium -58.5%
Contains more Zinc +90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Phosphorus +140%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Calcium +93.3%
Contains more Iron +135%
Contains more Magnesium +28.6%
Contains less Sodium -58.5%
Contains more Zinc +90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Folate +1333.3%
Contains more Vitamin K +74.8%
Equal in Vitamin B2 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Folate +1333.3%
Contains more Vitamin K +74.8%
Equal in Vitamin B2 - 0.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watercress Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Marrow-stem Kale Opinion
Net carbs 0.79g 1.42g Marrow-stem Kale
Protein 2.3g 3.02g Marrow-stem Kale
Fats 0.1g 0.61g Marrow-stem Kale
Carbs 1.29g 5.42g Marrow-stem Kale
Calories 11kcal 32kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.2g 0.46g Watercress
Fiber 0.5g 4g Marrow-stem Kale
Calcium 120mg 232mg Marrow-stem Kale
Iron 0.2mg 0.47mg Marrow-stem Kale
Magnesium 21mg 27mg Marrow-stem Kale
Phosphorus 60mg 25mg Watercress
Potassium 330mg 213mg Watercress
Sodium 41mg 17mg Marrow-stem Kale
Zinc 0.11mg 0.21mg Marrow-stem Kale
Copper 0.077mg 0.046mg Watercress
Vitamin A 3191IU 5019IU Marrow-stem Kale
Vitamin E 1mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 35.3mg Watercress
Vitamin B1 0.09mg 0.054mg Watercress
Vitamin B2 0.12mg 0.13mg Marrow-stem Kale
Vitamin B3 0.2mg 0.742mg Marrow-stem Kale
Vitamin B5 0.31mg 0.267mg Watercress
Vitamin B6 0.129mg 0.165mg Marrow-stem Kale
Folate 9µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 250µg 437.1µg Marrow-stem Kale
Tryptophan 0.03mg 0.031mg Marrow-stem Kale
Threonine 0.133mg 0.086mg Watercress
Isoleucine 0.093mg 0.1mg Marrow-stem Kale
Leucine 0.166mg 0.151mg Watercress
Lysine 0.134mg 0.117mg Watercress
Methionine 0.02mg 0.033mg Marrow-stem Kale
Phenylalanine 0.114mg 0.087mg Watercress
Valine 0.137mg 0.12mg Watercress
Histidine 0.04mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.055g Watercress
Monounsaturated Fat 0.008g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.035g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
147
Marrow-stem Kale
Mineral Summary Score
18
Watercress
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Watercress
18%
Marrow-stem Kale
Carbohydrates
1%
Watercress
5%
Marrow-stem Kale
Fats
0%
Watercress
3%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.