Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Marrow-stem Kale

Almond butter vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

What are the main differences between almond butter and marrow-stem Kale?

  • Almond butter is richer in vitamin E, copper, phosphorus, manganese, vitamin B2, magnesium, and iron, yet marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Almond butter has 20 times more phosphorus than marrow-stem Kale. Almond butter has 508mg of phosphorus, while marrow-stem Kale has 25mg.

We used Nuts, almond butter, plain, without salt added and Collards, raw types in this comparison.

Infographic

Almond butter vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +49.6%
Contains more PotassiumPotassium +251.2%
Contains more IronIron +642.6%
Contains more CopperCopper +1930.4%
Contains more ZincZinc +1466.7%
Contains more PhosphorusPhosphorus +1932%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +223.9%
Contains more SeleniumSelenium +84.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin EVitamin E +971.2%
Contains more Vitamin B2Vitamin B2 +622.3%
Contains more Vitamin B3Vitamin B3 +325.2%
Contains more Vitamin B5Vitamin B5 +19.1%
Contains more CholineCholine +124.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin E 24.21mg 2.26mg 146%
Copper 0.934mg 0.046mg 99%
Polyunsaturated fat 13.613g 0.201g 89%
Fats 55.5g 0.61g 84%
Monounsaturated fat 32.445g 0.03g 81%
Phosphorus 508mg 25mg 69%
Manganese 2.131mg 0.658mg 64%
Vitamin B2 0.939mg 0.13mg 62%
Magnesium 279mg 27mg 60%
Vitamin C 0mg 35.3mg 39%
Iron 3.49mg 0.47mg 38%
Protein 20.96g 3.02g 36%
Calories 614kcal 32kcal 29%
Zinc 3.29mg 0.21mg 28%
Vitamin A 0µg 251µg 28%
Fiber 10.3g 4g 25%
Folate 53µg 129µg 19%
Saturated fat 4.152g 0.055g 19%
Potassium 748mg 213mg 16%
Vitamin B3 3.155mg 0.742mg 15%
Calcium 347mg 232mg 12%
Vitamin B6 0.103mg 0.165mg 5%
Choline 52.1mg 23.2mg 5%
Carbs 18.82g 5.42g 4%
Selenium 2.4µg 1.3µg 2%
Vitamin B5 0.318mg 0.267mg 1%
Vitamin B1 0.041mg 0.054mg 1%
Net carbs 8.52g 1.42g N/A
Sugar 4.43g 0.46g N/A
Starch 0.08g 0%
Sodium 7mg 17mg 0%
Tryptophan 0.159mg 0.031mg 0%
Threonine 0.555mg 0.086mg 0%
Isoleucine 0.813mg 0.1mg 0%
Leucine 1.483mg 0.151mg 0%
Lysine 0.612mg 0.117mg 0%
Methionine 0.122mg 0.033mg 0%
Phenylalanine 1.149mg 0.087mg 0%
Valine 0.937mg 0.12mg 0%
Histidine 0.55mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +594%
Contains more FatsFats +8998.4%
Contains more CarbsCarbs +247.2%
Contains more OtherOther +131.6%
Contains more WaterWater +5364.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +108050%
Contains more Poly. FatPolyunsaturated fat +6672.6%
Contains less Sat. FatSaturated fat -98.7%

People also compare

Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.