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

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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
141%
Almond butter
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 4.097g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.