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  6. Candy bar vs. Marrow-stem Kale

Candy bar vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are candy bar and marrow-stem Kale different?

  • Candy bar is richer in vitamin B6, copper, vitamin B3, phosphorus, zinc, and manganese, while marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Candy bar covers your daily need for vitamin B6, 11757% more than marrow-stem Kale.
  • Candy bar contains 85 times more saturated fat than marrow-stem Kale. Candy bar contains 4.678g of saturated fat, while marrow-stem Kale contains 0.055g.
  • Candy bar has a higher glycemic index (51) than marrow-stem Kale (32).

Candies, peanut bar and Collards, raw types were used in this article.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
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 +307.4%
Contains more PotassiumPotassium +91.1%
Contains more IronIron +106.4%
Contains more CopperCopper +1582.6%
Contains more ZincZinc +1776.2%
Contains more PhosphorusPhosphorus +1132%
Contains more ManganeseManganese +88.9%
Contains more SeleniumSelenium +261.5%
Contains more CalciumCalcium +197.4%
Contains less SodiumSodium -89.1%

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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 +81.4%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B3Vitamin B3 +967.7%
Contains more Vitamin B5Vitamin B5 +210.9%
Contains more Vitamin B6Vitamin B6 +92627.3%
Contains more CholineCholine +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Candy bar Marrow-stem Kale DV% diff.
Vitamin B6 153mg 0.165mg 11757%
Vitamin K 0µg 437.1µg 364%
Copper 0.774mg 0.046mg 81%
Polyunsaturated fat 10.65g 0.201g 70%
Fats 33.7g 0.61g 51%
Vitamin B3 7.922mg 0.742mg 45%
Monounsaturated fat 16.721g 0.03g 42%
Phosphorus 308mg 25mg 40%
Vitamin C 0mg 35.3mg 39%
Zinc 3.94mg 0.21mg 34%
Vitamin A 0µg 251µg 28%
Manganese 1.243mg 0.658mg 25%
Protein 15.5g 3.02g 25%
Calories 522kcal 32kcal 25%
Saturated fat 4.678g 0.055g 21%
Magnesium 110mg 27mg 20%
Calcium 78mg 232mg 15%
Folate 75µg 129µg 14%
Carbs 47.4g 5.42g 14%
Vitamin E 4.1mg 2.26mg 12%
Vitamin B5 0.83mg 0.267mg 11%
Iron 0.97mg 0.47mg 6%
Potassium 407mg 213mg 6%
Sodium 156mg 17mg 6%
Selenium 4.7µg 1.3µg 6%
Vitamin B1 0.1mg 0.054mg 4%
Vitamin B2 0.14mg 0.13mg 1%
Choline 29.4mg 23.2mg 1%
Net carbs 43.3g 1.42g N/A
Sugar 42.22g 0.46g N/A
Fiber 4.1g 4g 0%
Tryptophan 0.149mg 0.031mg 0%
Threonine 0.52mg 0.086mg 0%
Isoleucine 0.534mg 0.1mg 0%
Leucine 0.986mg 0.151mg 0%
Lysine 0.545mg 0.117mg 0%
Methionine 0.185mg 0.033mg 0%
Phenylalanine 0.787mg 0.087mg 0%
Valine 0.638mg 0.12mg 0%
Histidine 0.385mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 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 +413.2%
Contains more FatsFats +5424.6%
Contains more CarbsCarbs +774.5%
Contains more OtherOther +35.3%
Contains more WaterWater +5501.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 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 +55636.7%
Contains more Poly. FatPolyunsaturated fat +5198.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.