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  6. Marrow-stem Kale vs. Apple pie

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

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The main differences between marrow-stem Kale and apple pie

  • Marrow-stem Kale has more vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, and fiber; however, apple pie has more iron.
  • Daily need coverage for vitamin A for marrow-stem Kale is 98% higher.
  • Apple pie has 32 times less folate than marrow-stem Kale. Marrow-stem Kale has 129µg of folate, while apple pie has 4µg.
  • Marrow-stem Kale is lower in sodium.

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

Infographic

Marrow-stem Kale vs Apple pie 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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more IronIron +157.4%
~equal in Copper ~0.046mg
~equal in Phosphorus ~24mg

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +1003.1%
Contains more Vitamin AVitamin A +765.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +124.4%
Contains more Vitamin B6Vitamin B6 +334.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3125%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

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

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

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