Almonds vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between almonds and marrow-stem Kale
- Almonds have more vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, and iron; however, 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% more.
- Almonds contain 22 times more copper than marrow-stem Kale. Almonds contain 1.031mg of copper, while marrow-stem Kale contains 0.046mg.
- Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of almonds is 0.
The food varieties used in the comparison are Nuts, almonds and Collards, raw.
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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.
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +15.9% |
| Contains more PotassiumPotassium | +244.1% |
| Contains more IronIron | +689.4% |
| Contains more CopperCopper | +2141.3% |
| Contains more ZincZinc | +1385.7% |
| Contains more PhosphorusPhosphorus | +1824% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +231.2% |
| Contains more SeleniumSelenium | +215.4% |
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.
| Contains more Vitamin EVitamin E | +1034.1% |
| Contains more Vitamin B1Vitamin B1 | +279.6% |
| Contains more Vitamin B2Vitamin B2 | +775.4% |
| Contains more Vitamin B3Vitamin B3 | +387.6% |
| Contains more Vitamin B5Vitamin B5 | +76.4% |
| Contains more CholineCholine | +124.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +193.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +600.3% |
| Contains more FatsFats | +8085.2% |
| Contains more CarbsCarbs | +297.6% |
| Contains more OtherOther | +122.6% |
| Contains more WaterWater | +1932.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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 | +105070% |
| Contains more Poly. FatPolyunsaturated fat | +6033.8% |
| Contains less Sat. FatSaturated fat | -98.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 437.1µg | 364% |
| Vitamin E | 25.63mg | 2.26mg | 156% |
| Copper | 1.031mg | 0.046mg | 109% |
| Polyunsaturated fat | 12.329g | 0.201g | 81% |
| Monounsaturated fat | 31.551g | 0.03g | 79% |
| Vitamin B2 | 1.138mg | 0.13mg | 78% |
| Fats | 49.93g | 0.61g | 76% |
| Manganese | 2.179mg | 0.658mg | 66% |
| Phosphorus | 481mg | 25mg | 65% |
| Magnesium | 270mg | 27mg | 58% |
| Iron | 3.71mg | 0.47mg | 41% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Protein | 21.15g | 3.02g | 36% |
| Fiber | 12.5g | 4g | 34% |
| Vitamin A | 0µg | 251µg | 28% |
| Calories | 579kcal | 32kcal | 27% |
| Zinc | 3.12mg | 0.21mg | 26% |
| Folate | 44µg | 129µg | 21% |
| Vitamin B3 | 3.618mg | 0.742mg | 18% |
| Saturated fat | 3.802g | 0.055g | 17% |
| Potassium | 733mg | 213mg | 15% |
| Vitamin B1 | 0.205mg | 0.054mg | 13% |
| Choline | 52.1mg | 23.2mg | 5% |
| Selenium | 4.1µg | 1.3µg | 5% |
| Carbs | 21.55g | 5.42g | 5% |
| Vitamin B5 | 0.471mg | 0.267mg | 4% |
| Calcium | 269mg | 232mg | 4% |
| Vitamin B6 | 0.137mg | 0.165mg | 2% |
| Sodium | 1mg | 17mg | 1% |
| Net carbs | 9.05g | 1.42g | N/A |
| Sugar | 4.35g | 0.46g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.031mg | 0% |
| Threonine | 0.601mg | 0.086mg | 0% |
| Isoleucine | 0.751mg | 0.1mg | 0% |
| Leucine | 1.473mg | 0.151mg | 0% |
| Lysine | 0.568mg | 0.117mg | 0% |
| Methionine | 0.157mg | 0.033mg | 0% |
| Phenylalanine | 1.132mg | 0.087mg | 0% |
| Valine | 0.855mg | 0.12mg | 0% |
| Histidine | 0.539mg | 0.047mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
120%
Minerals Daily Need Coverage Score
142%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 3.747g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.9)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.