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  6. Marrow-stem Kale vs. Almonds

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

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Important differences between marrow-stem Kale and almonds

  • Marrow-stem Kale has more vitamin K, vitamin A, and vitamin C; however, almonds are richer in vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, and iron.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • 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 Collards, raw and Nuts, almonds.

Infographic

Marrow-stem Kale vs Almonds 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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.
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Almonds DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin E 2.26mg 25.63mg 156%
Copper 0.046mg 1.031mg 109%
Polyunsaturated fat 0.201g 12.329g 81%
Monounsaturated fat 0.03g 31.551g 79%
Vitamin B2 0.13mg 1.138mg 78%
Fats 0.61g 49.93g 76%
Manganese 0.658mg 2.179mg 66%
Phosphorus 25mg 481mg 65%
Magnesium 27mg 270mg 58%
Iron 0.47mg 3.71mg 41%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 21.15g 36%
Fiber 4g 12.5g 34%
Vitamin A 251µg 0µg 28%
Calories 32kcal 579kcal 27%
Zinc 0.21mg 3.12mg 26%
Folate 129µg 44µg 21%
Vitamin B3 0.742mg 3.618mg 18%
Saturated fat 0.055g 3.802g 17%
Potassium 213mg 733mg 15%
Vitamin B1 0.054mg 0.205mg 13%
Choline 23.2mg 52.1mg 5%
Selenium 1.3µg 4.1µg 5%
Carbs 5.42g 21.55g 5%
Vitamin B5 0.267mg 0.471mg 4%
Calcium 232mg 269mg 4%
Vitamin B6 0.165mg 0.137mg 2%
Sodium 17mg 1mg 1%
Net carbs 1.42g 9.05g N/A
Sugar 0.46g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.031mg 0.211mg 0%
Threonine 0.086mg 0.601mg 0%
Isoleucine 0.1mg 0.751mg 0%
Leucine 0.151mg 1.473mg 0%
Lysine 0.117mg 0.568mg 0%
Methionine 0.033mg 0.157mg 0%
Phenylalanine 0.087mg 1.132mg 0%
Valine 0.12mg 0.855mg 0%
Histidine 0.047mg 0.539mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1932.2%
Contains more ProteinProtein +600.3%
Contains more FatsFats +8085.2%
Contains more CarbsCarbs +297.6%
Contains more OtherOther +122.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +105070%
Contains more Poly. FatPolyunsaturated fat +6033.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.