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Welsh onion vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between Welsh onion and Marrow-stem Kale

  • Welsh onion has more Iron, however, Marrow-stem Kale has more Vitamin K, Folate, Manganese, Calcium, Vitamin E , Vitamin C, Vitamin B6, and Fiber.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 203% higher.
  • Marrow-stem Kale has 3 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Marrow-stem Kale has 0.47mg.

Food types used in this article are Onions, welsh, raw and Collards, raw.

Infographic

Welsh onion vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 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 IronIron +159.6%
Contains more CopperCopper +52.2%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +96%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +1188.9%
Contains more ManganeseManganese +380.3%
Contains more SeleniumSelenium +116.7%
~equal in Potassium ~213mg
~equal in Sodium ~17mg

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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +30.7%
Contains more Vitamin AVitamin A +332.7%
Contains more Vitamin E Vitamin E +343.1%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +58%
Contains more Vitamin B6Vitamin B6 +129.2%
Contains more Vitamin KVitamin K +126%
Contains more FolateFolate +706.3%
Contains more CholineCholine +337.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +19.9%
Contains more ProteinProtein +58.9%
Contains more FatsFats +52.5%
Contains more OtherOther +90%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +86.7%
Contains less Sat. FatSaturated Fat -17.9%
Contains more Poly. FatPolyunsaturated fat +28.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Marrow-stem Kale
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Marrow-stem Kale Opinion
Calories 34kcal 32kcal Welsh onion
Protein 1.9g 3.02g Marrow-stem Kale
Fats 0.4g 0.61g Marrow-stem Kale
Vitamin C 27mg 35.3mg Marrow-stem Kale
Net carbs 4.1g 1.42g Welsh onion
Carbs 6.5g 5.42g Welsh onion
Magnesium 23mg 27mg Marrow-stem Kale
Calcium 18mg 232mg Marrow-stem Kale
Potassium 212mg 213mg Marrow-stem Kale
Iron 1.22mg 0.47mg Welsh onion
Sugar 2.18g 0.46g Marrow-stem Kale
Fiber 2.4g 4g Marrow-stem Kale
Copper 0.07mg 0.046mg Welsh onion
Zinc 0.52mg 0.21mg Welsh onion
Phosphorus 49mg 25mg Welsh onion
Sodium 17mg 17mg
Vitamin A 1160IU 5019IU Marrow-stem Kale
Vitamin A RAE 251µg Marrow-stem Kale
Vitamin E 0.51mg 2.26mg Marrow-stem Kale
Manganese 0.137mg 0.658mg Marrow-stem Kale
Selenium 0.6µg 1.3µg Marrow-stem Kale
Vitamin B1 0.05mg 0.054mg Marrow-stem Kale
Vitamin B2 0.09mg 0.13mg Marrow-stem Kale
Vitamin B3 0.4mg 0.742mg Marrow-stem Kale
Vitamin B5 0.169mg 0.267mg Marrow-stem Kale
Vitamin B6 0.072mg 0.165mg Marrow-stem Kale
Vitamin K 193.4µg 437.1µg Marrow-stem Kale
Folate 16µg 129µg Marrow-stem Kale
Choline 5.3mg 23.2mg Marrow-stem Kale
Saturated Fat 0.067g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.056g 0.03g Welsh onion
Polyunsaturated fat 0.156g 0.201g Marrow-stem Kale
Tryptophan 0.021mg 0.031mg Marrow-stem Kale
Threonine 0.074mg 0.086mg Marrow-stem Kale
Isoleucine 0.081mg 0.1mg Marrow-stem Kale
Leucine 0.113mg 0.151mg Marrow-stem Kale
Lysine 0.095mg 0.117mg Marrow-stem Kale
Methionine 0.021mg 0.033mg Marrow-stem Kale
Phenylalanine 0.061mg 0.087mg Marrow-stem Kale
Valine 0.084mg 0.12mg Marrow-stem Kale
Histidine 0.033mg 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Welsh onion
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
17%
Welsh onion
25%
Marrow-stem Kale

Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 7)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.