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, vitamin A, folate, manganese, calcium, vitamin E, vitamin C, vitamin B6, and fiber.
- Daily need coverage for vitamin K for 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
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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 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% |
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 | +30.7% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
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.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 193.4µg | 437.1µg | 203% |
| Folate | 16µg | 129µg | 28% |
| Vitamin A | 251µg | 28% | |
| Manganese | 0.137mg | 0.658mg | 23% |
| Calcium | 18mg | 232mg | 21% |
| Vitamin E | 0.51mg | 2.26mg | 12% |
| Vitamin C | 27mg | 35.3mg | 9% |
| Iron | 1.22mg | 0.47mg | 9% |
| Vitamin B6 | 0.072mg | 0.165mg | 7% |
| Fiber | 2.4g | 4g | 6% |
| Phosphorus | 49mg | 25mg | 3% |
| Vitamin B2 | 0.09mg | 0.13mg | 3% |
| Zinc | 0.52mg | 0.21mg | 3% |
| Choline | 5.3mg | 23.2mg | 3% |
| Copper | 0.07mg | 0.046mg | 3% |
| Protein | 1.9g | 3.02g | 2% |
| Vitamin B3 | 0.4mg | 0.742mg | 2% |
| Vitamin B5 | 0.169mg | 0.267mg | 2% |
| Magnesium | 23mg | 27mg | 1% |
| Selenium | 0.6µg | 1.3µg | 1% |
| Calories | 34kcal | 32kcal | 0% |
| Fats | 0.4g | 0.61g | 0% |
| Carbs | 6.5g | 5.42g | 0% |
| Net carbs | 4.1g | 1.42g | N/A |
| Potassium | 212mg | 213mg | 0% |
| Sugar | 2.18g | 0.46g | N/A |
| Sodium | 17mg | 17mg | 0% |
| Vitamin B1 | 0.05mg | 0.054mg | 0% |
| Saturated fat | 0.067g | 0.055g | 0% |
| Monounsaturated fat | 0.056g | 0.03g | 0% |
| Polyunsaturated fat | 0.156g | 0.201g | 0% |
| Tryptophan | 0.021mg | 0.031mg | 0% |
| Threonine | 0.074mg | 0.086mg | 0% |
| Isoleucine | 0.081mg | 0.1mg | 0% |
| Leucine | 0.113mg | 0.151mg | 0% |
| Lysine | 0.095mg | 0.117mg | 0% |
| Methionine | 0.021mg | 0.033mg | 0% |
| Phenylalanine | 0.061mg | 0.087mg | 0% |
| Valine | 0.084mg | 0.12mg | 0% |
| Histidine | 0.033mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
51%
120%
Minerals Daily Need Coverage Score
17%
25%
Comparison summary
Which food is cheaper?
Welsh onion is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (17 mg)
Which food is richer in minerals?
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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.