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  6. Blueberry pie vs. Marrow-stem Kale

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

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What are the differences between blueberry pie and marrow-stem Kale?

  • Blueberry pie is higher in vitamin B1, selenium, and iron, yet marrow-stem Kale is higher in vitamin A, vitamin C, folate, calcium, manganese, and vitamin B6.
  • Blueberry pie's daily need coverage for vitamin B1 is 12746% more.
  • Blueberry pie has 53 times more saturated fat than marrow-stem Kale. While blueberry pie has 2.911g of saturated fat, marrow-stem Kale has only 0.055g.
  • The glycemic index of marrow-stem Kale is lower.

We used Pie, blueberry, prepared from recipe and Collards, raw types in this article.

Infographic

Blueberry 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
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 +161.7%
Contains more CopperCopper +45.7%
Contains more PhosphorusPhosphorus +20%
Contains more SeleniumSelenium +469.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +3214.3%
Contains more PotassiumPotassium +326%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +119.3%
~equal in Zinc ~0.21mg

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 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 +283233.3%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin CVitamin C +4942.9%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more FolateFolate +460.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry pie Marrow-stem Kale DV% diff.
Vitamin B1 153mg 0.054mg 12746%
Vitamin K 437.1µg 364%
Vitamin C 0.7mg 35.3mg 38%
Vitamin A 2µg 251µg 28%
Folate 23µg 129µg 27%
Calcium 7mg 232mg 23%
Polyunsaturated fat 3.08g 0.201g 19%
Fats 11.9g 0.61g 17%
Fiber 4g 16%
Manganese 0.3mg 0.658mg 16%
Vitamin E 2.26mg 15%
Monounsaturated fat 5.121g 0.03g 13%
Saturated fat 2.911g 0.055g 13%
Selenium 7.4µg 1.3µg 11%
Calories 245kcal 32kcal 11%
Vitamin B6 0.034mg 0.165mg 10%
Iron 1.23mg 0.47mg 10%
Carbs 33.5g 5.42g 9%
Sodium 185mg 17mg 7%
Magnesium 8mg 27mg 5%
Potassium 50mg 213mg 5%
Choline 23.2mg 4%
Vitamin B3 1.194mg 0.742mg 3%
Vitamin B5 0.124mg 0.267mg 3%
Copper 0.067mg 0.046mg 2%
Protein 2.7g 3.02g 1%
Phosphorus 30mg 25mg 1%
Net carbs 33.5g 1.42g N/A
Sugar 0.46g N/A
Zinc 0.2mg 0.21mg 0%
Vitamin B2 0.132mg 0.13mg 0%
Tryptophan 0.029mg 0.031mg 0%
Threonine 0.073mg 0.086mg 0%
Isoleucine 0.09mg 0.1mg 0%
Leucine 0.179mg 0.151mg 0%
Lysine 0.057mg 0.117mg 0%
Methionine 0.046mg 0.033mg 0%
Phenylalanine 0.127mg 0.087mg 0%
Valine 0.108mg 0.12mg 0%
Histidine 0.056mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 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 +1850.8%
Contains more CarbsCarbs +518.1%
Contains more ProteinProtein +11.9%
Contains more WaterWater +75%
Contains more OtherOther +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 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 +16970%
Contains more Poly. FatPolyunsaturated fat +1432.3%
Contains less Sat. FatSaturated fat -98.1%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.