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  6. Marrow-stem Kale vs. Cabbage

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

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Significant differences between marrow-stem Kale and cabbage

  • The amount of vitamin K, vitamin A, manganese, folate, calcium, vitamin E, vitamin B2, and fiber in marrow-stem Kale is higher than in cabbage.
  • Marrow-stem Kale covers your daily vitamin K needs 301% more than cabbage.
  • Cabbage has 50 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 251µg of vitamin A, while cabbage has 5µg.

Specific food types used in this comparison are Collards, raw and Cabbage, raw.

Infographic

Marrow-stem Kale vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +142.1%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +311.3%
Contains more SeleniumSelenium +333.3%
~equal in Iron ~0.47mg
~equal in Phosphorus ~26mg
~equal in Sodium ~18mg

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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +217.1%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin KVitamin K +475.1%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +13%
~equal in Vitamin C ~36.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cabbage DV% diff.
Vitamin K 437.1µg 76µg 301%
Vitamin A 251µg 5µg 27%
Manganese 0.658mg 0.16mg 22%
Folate 129µg 43µg 22%
Calcium 232mg 40mg 19%
Vitamin E 2.26mg 0.15mg 14%
Vitamin B2 0.13mg 0.04mg 7%
Fiber 4g 2.5g 6%
Magnesium 27mg 12mg 4%
Protein 3.02g 1.28g 3%
Copper 0.046mg 0.019mg 3%
Vitamin B3 0.742mg 0.234mg 3%
Vitamin B6 0.165mg 0.124mg 3%
Selenium 1.3µg 0.3µg 2%
Choline 23.2mg 10.7mg 2%
Fructose 1.45g 2%
Fats 0.61g 0.1g 1%
Vitamin C 35.3mg 36.6mg 1%
Potassium 213mg 170mg 1%
Vitamin B1 0.054mg 0.061mg 1%
Vitamin B5 0.267mg 0.212mg 1%
Polyunsaturated fat 0.201g 0.017g 1%
Calories 32kcal 25kcal 0%
Protein per 100 calories 9.4g 5.1g N/A
Calories per 10 g protein 106kcal 195kcal N/A
Weight per 100 calories 313g 400g N/A
Net carbs 1.42g 3.3g N/A
Carbs 5.42g 5.8g 0%
Iron 0.47mg 0.47mg 0%
Sugar 0.46g 3.2g N/A
Zinc 0.21mg 0.18mg 0%
Phosphorus 25mg 26mg 0%
Sodium 17mg 18mg 0%
Saturated fat 0.055g 0.034g 0%
Monounsaturated fat 0.03g 0.017g 0%
Tryptophan 0.031mg 0.011mg 0%
Threonine 0.086mg 0.035mg 0%
Isoleucine 0.1mg 0.03mg 0%
Leucine 0.151mg 0.041mg 0%
Lysine 0.117mg 0.044mg 0%
Methionine 0.033mg 0.012mg 0%
Phenylalanine 0.087mg 0.032mg 0%
Valine 0.12mg 0.042mg 0%
Histidine 0.047mg 0.022mg 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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +135.9%
Contains more FatsFats +510%
~equal in Carbs ~5.8g
~equal in Water ~92.18g

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +76.5%
Contains more Poly. FatPolyunsaturated fat +1082.4%
Contains less Sat. FatSaturated fat -38.2%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.