Sweet potato leaves vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between sweet potato leaves and marrow-stem Kale?
- Sweet potato leaves are richer in vitamin B2, magnesium, potassium, vitamin B1, phosphorus, and iron, yet marrow-stem Kale is richer in vitamin K, vitamin C, calcium, and vitamin A.
- Marrow-stem Kale's daily need coverage for vitamin K is 112% higher.
- Sweet potato leaves have 3 times more phosphorus than marrow-stem Kale. Sweet potato leaves have 81mg of phosphorus, while marrow-stem Kale has 25mg.
We used Sweet potato leaves, raw and Collards, raw types in this comparison.
Infographic
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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 MagnesiumMagnesium | +159.3% |
| Contains more PotassiumPotassium | +138.5% |
| Contains more IronIron | +106.4% |
| Contains more PhosphorusPhosphorus | +224% |
| Contains less SodiumSodium | -64.7% |
| Contains more CalciumCalcium | +197.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +44.4% |
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 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +165.4% |
| Contains more Vitamin B3Vitamin B3 | +52.3% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more Vitamin CVitamin C | +220.9% |
| Contains more Vitamin AVitamin A | +32.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +18.7% |
| Contains more Vitamin KVitamin K | +44.6% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 302.2µg | 437.1µg | 112% |
| Folate | 129µg | 32% | |
| Manganese | 0.658mg | 29% | |
| Vitamin C | 11mg | 35.3mg | 27% |
| Vitamin B2 | 0.345mg | 0.13mg | 17% |
| Calcium | 78mg | 232mg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Magnesium | 70mg | 27mg | 10% |
| Potassium | 508mg | 213mg | 9% |
| Vitamin B1 | 0.156mg | 0.054mg | 9% |
| Phosphorus | 81mg | 25mg | 8% |
| Vitamin A | 189µg | 251µg | 7% |
| Iron | 0.97mg | 0.47mg | 6% |
| Fiber | 5.3g | 4g | 5% |
| Copper | 0.046mg | 5% | |
| Choline | 23.2mg | 4% | |
| Zinc | 0.21mg | 2% | |
| Vitamin B3 | 1.13mg | 0.742mg | 2% |
| Vitamin B6 | 0.19mg | 0.165mg | 2% |
| Calories | 42kcal | 32kcal | 1% |
| Protein | 2.49g | 3.02g | 1% |
| Carbs | 8.82g | 5.42g | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Vitamin B5 | 0.225mg | 0.267mg | 1% |
| Protein per 100 calories | 5.9g | 9.4g | N/A |
| Calories per 10 g protein | 169kcal | 106kcal | N/A |
| Weight per 100 calories | 238g | 313g | N/A |
| Fats | 0.51g | 0.61g | 0% |
| Net carbs | 3.52g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 6mg | 17mg | 0% |
| Saturated fat | 0.111g | 0.055g | 0% |
| Monounsaturated fat | 0.02g | 0.03g | 0% |
| Polyunsaturated fat | 0.228g | 0.201g | 0% |
| Tryptophan | 0.035mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.228mg | 0.117mg | 0% |
| Methionine | 0.086mg | 0.033mg | 0% |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +62.7% |
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +19.6% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Poly. FatPolyunsaturated fat | +13.4% |
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +50% |
