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  6. Welsh onion vs. Marrow-stem Kale

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

Welsh onion 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% 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% 0% 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% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Marrow-stem Kale 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%

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%

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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. 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.