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  6. Apple pie vs. Marrow-stem Kale

Apple pie vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between apple pie and marrow-stem Kale

  • Apple pie has more iron; however, marrow-stem Kale has more vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, and fiber.
  • Daily need coverage for vitamin A for marrow-stem Kale is 98% higher.
  • Marrow-stem Kale has 69 times less saturated fat than apple pie. Apple pie has 3.797g of saturated fat, while marrow-stem Kale has 0.055g.

Food types used in this article are Pie, apple, commercially prepared, unenriched flour and Collards, raw.

Infographic

Apple pie 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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
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 IronIron +157.4%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +227.7%
Contains more ZincZinc +31.3%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +261.5%
~equal in Copper ~0.046mg
~equal in Phosphorus ~25mg

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
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 B1Vitamin B1 +148.1%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1003.1%
Contains more Vitamin AVitamin A +765.5%
Contains more Vitamin B5Vitamin B5 +124.4%
Contains more Vitamin B6Vitamin B6 +334.2%
Contains more FolateFolate +3125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple pie Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 3.2mg 35.3mg 36%
Folate 4µg 129µg 31%
Vitamin A 29µg 251µg 25%
Calcium 11mg 232mg 22%
Manganese 0.182mg 0.658mg 21%
Saturated fat 3.797g 0.055g 17%
Fats 11g 0.61g 16%
Vitamin E 2.26mg 15%
Polyunsaturated fat 2.198g 0.201g 13%
Monounsaturated fat 4.388g 0.03g 11%
Sodium 266mg 17mg 11%
Carbs 34g 5.42g 10%
Fiber 1.6g 4g 10%
Vitamin B6 0.038mg 0.165mg 10%
Calories 237kcal 32kcal 10%
Iron 1.21mg 0.47mg 9%
Vitamin B1 0.134mg 0.054mg 7%
Magnesium 7mg 27mg 5%
Potassium 65mg 213mg 4%
Choline 23.2mg 4%
Vitamin B5 0.119mg 0.267mg 3%
Protein 1.9g 3.02g 2%
Vitamin B2 0.158mg 0.13mg 2%
Vitamin B3 1.123mg 0.742mg 2%
Selenium 1.3µg 2%
Net carbs 32.4g 1.42g N/A
Sugar 0.46g N/A
Copper 0.046mg 0.046mg 0%
Zinc 0.16mg 0.21mg 0%
Phosphorus 24mg 25mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.031mg 0%
Threonine 0.054mg 0.086mg 0%
Isoleucine 0.073mg 0.1mg 0%
Leucine 0.129mg 0.151mg 0%
Lysine 0.07mg 0.117mg 0%
Methionine 0.032mg 0.033mg 0%
Phenylalanine 0.088mg 0.087mg 0%
Valine 0.084mg 0.12mg 0%
Histidine 0.038mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 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 FatsFats +1703.3%
Contains more CarbsCarbs +527.3%
Contains more ProteinProtein +58.9%
Contains more WaterWater +71.7%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 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 +14526.7%
Contains more Poly. FatPolyunsaturated fat +993.5%
Contains less Sat. FatSaturated fat -98.6%

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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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.