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  6. Chestnut vs. Marrow-stem Kale

Chestnut vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between chestnut and marrow-stem Kale

  • Chestnut has more copper, iron, potassium, phosphorus, manganese, and vitamin B1; however, marrow-stem Kale is richer in vitamin A, folate, calcium, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • Chestnut contains 10 times more copper than marrow-stem Kale. Chestnut contains 0.472mg of copper, while marrow-stem Kale contains 0.046mg.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Nuts, chestnuts, european, boiled, and steamed and Collards, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 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 MagnesiumMagnesium +100%
Contains more PotassiumPotassium +235.7%
Contains more IronIron +268.1%
Contains more CopperCopper +926.1%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +296%
Contains more ManganeseManganese +29.8%
Contains more CalciumCalcium +404.3%
Contains less SodiumSodium -37%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +174.1%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin CVitamin C +32.2%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin B2Vitamin B2 +25%
Contains more FolateFolate +239.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 0.472mg 0.046mg 47%
Vitamin A 1µg 251µg 28%
Folate 38µg 129µg 23%
Calcium 46mg 232mg 19%
Iron 1.73mg 0.47mg 16%
Fiber 4g 16%
Potassium 715mg 213mg 15%
Vitamin E 2.26mg 15%
Phosphorus 99mg 25mg 11%
Vitamin C 26.7mg 35.3mg 10%
Manganese 0.854mg 0.658mg 9%
Vitamin B1 0.148mg 0.054mg 8%
Carbs 27.76g 5.42g 7%
Magnesium 54mg 27mg 6%
Vitamin B6 0.233mg 0.165mg 5%
Calories 131kcal 32kcal 5%
Choline 23.2mg 4%
Selenium 1.3µg 2%
Protein 2g 3.02g 2%
Vitamin B2 0.104mg 0.13mg 2%
Polyunsaturated fat 0.545g 0.201g 2%
Saturated fat 0.26g 0.055g 1%
Monounsaturated fat 0.476g 0.03g 1%
Vitamin B5 0.316mg 0.267mg 1%
Fats 1.38g 0.61g 1%
Net carbs 27.76g 1.42g N/A
Sugar 0.46g N/A
Zinc 0.25mg 0.21mg 0%
Sodium 27mg 17mg 0%
Vitamin B3 0.731mg 0.742mg 0%
Tryptophan 0.022mg 0.031mg 0%
Threonine 0.071mg 0.086mg 0%
Isoleucine 0.079mg 0.1mg 0%
Leucine 0.118mg 0.151mg 0%
Lysine 0.118mg 0.117mg 0%
Methionine 0.047mg 0.033mg 0%
Phenylalanine 0.084mg 0.087mg 0%
Valine 0.112mg 0.12mg 0%
Histidine 0.055mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +126.2%
Contains more CarbsCarbs +412.2%
Contains more ProteinProtein +51%
Contains more WaterWater +31.5%
Contains more OtherOther +87.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +1486.7%
Contains more Poly. FatPolyunsaturated fat +171.1%
Contains less Sat. FatSaturated fat -78.8%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.