Endive vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between endive and marrow-stem Kale
- Endive has more vitamin B5, copper, and zinc; however, marrow-stem Kale has more vitamin K, vitamin C, calcium, vitamin A, vitamin E, vitamin B6, and manganese.
- Daily need coverage for vitamin K for marrow-stem Kale is 172% higher.
- Marrow-stem Kale has 4 times less zinc than endive. Endive has 0.79mg of zinc, while marrow-stem Kale has 0.21mg.
- Endive has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Endive, raw and Collards, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +47.4% |
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +115.2% |
| Contains more ZincZinc | +276.2% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +346.2% |
| Contains less SodiumSodium | -22.7% |
| Contains more ManganeseManganese | +56.7% |
| Contains more SeleniumSelenium | +550% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B5Vitamin B5 | +237.1% |
| Contains more Vitamin CVitamin C | +443.1% |
| Contains more Vitamin AVitamin A | +132.4% |
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B6Vitamin B6 | +725% |
| Contains more Vitamin KVitamin K | +89.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 231µg | 437.1µg | 172% |
| Vitamin C | 6.5mg | 35.3mg | 32% |
| Calcium | 52mg | 232mg | 18% |
| Vitamin A | 108µg | 251µg | 16% |
| Vitamin B5 | 0.9mg | 0.267mg | 13% |
| Vitamin E | 0.44mg | 2.26mg | 12% |
| Vitamin B6 | 0.02mg | 0.165mg | 11% |
| Manganese | 0.42mg | 0.658mg | 10% |
| Copper | 0.099mg | 0.046mg | 6% |
| Iron | 0.83mg | 0.47mg | 5% |
| Zinc | 0.79mg | 0.21mg | 5% |
| Protein | 1.25g | 3.02g | 4% |
| Fiber | 3.1g | 4g | 4% |
| Vitamin B2 | 0.075mg | 0.13mg | 4% |
| Magnesium | 15mg | 27mg | 3% |
| Potassium | 314mg | 213mg | 3% |
| Folate | 142µg | 129µg | 3% |
| Selenium | 0.2µg | 1.3µg | 2% |
| Vitamin B1 | 0.08mg | 0.054mg | 2% |
| Vitamin B3 | 0.4mg | 0.742mg | 2% |
| Calories | 17kcal | 32kcal | 1% |
| Fats | 0.2g | 0.61g | 1% |
| Carbs | 3.35g | 5.42g | 1% |
| Choline | 16.8mg | 23.2mg | 1% |
| Polyunsaturated fat | 0.087g | 0.201g | 1% |
| Protein per 100 calories | 7.4g | 9.4g | N/A |
| Calories per 10 g protein | 136kcal | 106kcal | N/A |
| Weight per 100 calories | 588g | 313g | N/A |
| Net carbs | 0.25g | 1.42g | N/A |
| Sugar | 0.25g | 0.46g | N/A |
| Phosphorus | 28mg | 25mg | 0% |
| Sodium | 22mg | 17mg | 0% |
| Saturated fat | 0.048g | 0.055g | 0% |
| Monounsaturated fat | 0.004g | 0.03g | 0% |
| Tryptophan | 0.005mg | 0.031mg | 0% |
| Threonine | 0.05mg | 0.086mg | 0% |
| Isoleucine | 0.072mg | 0.1mg | 0% |
| Leucine | 0.098mg | 0.151mg | 0% |
| Lysine | 0.063mg | 0.117mg | 0% |
| Methionine | 0.014mg | 0.033mg | 0% |
| Phenylalanine | 0.053mg | 0.087mg | 0% |
| Valine | 0.063mg | 0.12mg | 0% |
| Histidine | 0.023mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +141.6% |
| Contains more FatsFats | +205% |
| Contains more CarbsCarbs | +61.8% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.048 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated fat | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +131% |
