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  6. Marrow-stem Kale vs. Broccoli

Marrow-stem Kale vs. Broccoli — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and broccoli

  • Marrow-stem Kale is higher in vitamin K, vitamin A, manganese, calcium, folate, vitamin E, and fiber; however, broccoli is richer in vitamin C, vitamin B5, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 280% higher.
  • Marrow-stem Kale has 8 times more vitamin A than broccoli. While marrow-stem Kale has 251µg of vitamin A, broccoli has only 31µg.

The food types used in this comparison are Collards, raw and Broccoli, raw.

Infographic

Marrow-stem Kale vs Broccoli infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +393.6%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +213.3%
Contains more PotassiumPotassium +48.4%
Contains more IronIron +55.3%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +164%
Contains more SeleniumSelenium +92.3%
~equal in Copper ~0.049mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +189.7%
Contains more Vitamin B3Vitamin B3 +16.1%
Contains more Vitamin KVitamin K +330.2%
Contains more FolateFolate +104.8%
Contains more Vitamin CVitamin C +152.7%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B5Vitamin B5 +114.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Broccoli DV% diff.
Vitamin K 437.1µg 101.6µg 280%
Vitamin C 35.3mg 89.2mg 60%
Vitamin A 251µg 31µg 24%
Calcium 232mg 47mg 19%
Manganese 0.658mg 0.21mg 19%
Folate 129µg 63µg 17%
Vitamin E 2.26mg 0.78mg 10%
Fiber 4g 2.6g 6%
Phosphorus 25mg 66mg 6%
Vitamin B5 0.267mg 0.573mg 6%
Potassium 213mg 316mg 3%
Iron 0.47mg 0.73mg 3%
Zinc 0.21mg 0.41mg 2%
Selenium 1.3µg 2.5µg 2%
Magnesium 27mg 21mg 1%
Sodium 17mg 33mg 1%
Vitamin B1 0.054mg 0.071mg 1%
Vitamin B2 0.13mg 0.117mg 1%
Vitamin B3 0.742mg 0.639mg 1%
Vitamin B6 0.165mg 0.175mg 1%
Choline 23.2mg 18.7mg 1%
Polyunsaturated fat 0.201g 0.038g 1%
Fructose 0.68g 1%
Calories 32kcal 34kcal 0%
Protein 3.02g 2.82g 0%
Protein per 100 calories 9.4g 8.3g N/A
Calories per 10 g protein 106kcal 121kcal N/A
Weight per 100 calories 313g 294g N/A
Fats 0.61g 0.37g 0%
Net carbs 1.42g 4.04g N/A
Carbs 5.42g 6.64g 0%
Sugar 0.46g 1.7g N/A
Copper 0.046mg 0.049mg 0%
Saturated fat 0.055g 0.039g 0%
Monounsaturated fat 0.03g 0.011g 0%
Tryptophan 0.031mg 0.033mg 0%
Threonine 0.086mg 0.088mg 0%
Isoleucine 0.1mg 0.079mg 0%
Leucine 0.151mg 0.129mg 0%
Lysine 0.117mg 0.135mg 0%
Methionine 0.033mg 0.038mg 0%
Phenylalanine 0.087mg 0.117mg 0%
Valine 0.12mg 0.125mg 0%
Histidine 0.047mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +64.9%
Contains more CarbsCarbs +22.5%
~equal in Protein ~2.82g
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -29.1%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.