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  6. Marrow-stem Kale vs. Taro leaves

Marrow-stem Kale vs. Taro leaves — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and taro leaves

  • Marrow-stem Kale is higher in vitamin K and calcium; however, taro leaves are richer in vitamin B2, copper, iron, vitamin C, vitamin B1, potassium, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 274% higher.
  • Marrow-stem Kale has 2 times more calcium than taro leaves. While marrow-stem Kale has 232mg of calcium, taro leaves have only 107mg.

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

Infographic

Marrow-stem Kale vs Taro leaves 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more CalciumCalcium +116.8%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +204.2%
Contains more IronIron +378.7%
Contains more CopperCopper +487%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -82.4%
~equal in Manganese ~0.714mg

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 173% 0% 80% 40% 52% 105% 28% 5% 34% 0% 272% 95%
Contains more Vitamin EVitamin E +11.9%
Contains more Vitamin B5Vitamin B5 +217.9%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +302.5%
Contains more Vitamin CVitamin C +47.3%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B2Vitamin B2 +250.8%
Contains more Vitamin B3Vitamin B3 +103.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~241µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~126µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Taro leaves DV% diff.
Vitamin K 437.1µg 108.6µg 274%
Copper 0.046mg 0.27mg 25%
Vitamin B2 0.13mg 0.456mg 25%
Iron 0.47mg 2.25mg 22%
Vitamin C 35.3mg 52mg 19%
Calcium 232mg 107mg 13%
Potassium 213mg 648mg 13%
Vitamin B1 0.054mg 0.209mg 13%
Phosphorus 25mg 60mg 5%
Vitamin B3 0.742mg 1.513mg 5%
Protein 3.02g 4.98g 4%
Magnesium 27mg 45mg 4%
Vitamin B5 0.267mg 0.084mg 4%
Zinc 0.21mg 0.41mg 2%
Vitamin E 2.26mg 2.02mg 2%
Manganese 0.658mg 0.714mg 2%
Choline 23.2mg 12.8mg 2%
Calories 32kcal 42kcal 1%
Fiber 4g 3.7g 1%
Sodium 17mg 3mg 1%
Vitamin A 251µg 241µg 1%
Selenium 1.3µg 0.9µg 1%
Vitamin B6 0.165mg 0.146mg 1%
Folate 129µg 126µg 1%
Polyunsaturated fat 0.201g 0.307g 1%
Protein per 100 calories 9.4g 12g N/A
Calories per 10 g protein 106kcal 84kcal N/A
Weight per 100 calories 313g 238g N/A
Fats 0.61g 0.74g 0%
Net carbs 1.42g 3g N/A
Carbs 5.42g 6.7g 0%
Sugar 0.46g 3.01g N/A
Saturated fat 0.055g 0.151g 0%
Monounsaturated fat 0.03g 0.06g 0%
Tryptophan 0.031mg 0.048mg 0%
Threonine 0.086mg 0.167mg 0%
Isoleucine 0.1mg 0.26mg 0%
Leucine 0.151mg 0.392mg 0%
Lysine 0.117mg 0.246mg 0%
Methionine 0.033mg 0.079mg 0%
Phenylalanine 0.087mg 0.195mg 0%
Valine 0.12mg 0.256mg 0%
Histidine 0.047mg 0.114mg 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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +64.9%
Contains more FatsFats +21.3%
Contains more CarbsCarbs +23.6%
~equal in Water ~85.66g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +52.7%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.