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 C, Folate, Vitamin A RAE, Calcium, Manganese, Vitamin B6, and Fiber, however, Apple pie has more Iron.
- Daily need coverage for Vitamin C from Marrow-stem Kale is 36% 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.
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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.
Contains
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Calcium
+2009.1%
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Magnesium
+285.7%
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Potassium
+227.7%
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less
Sodium
-93.6%
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Zinc
+31.3%
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Manganese
+261.5%
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Iron
+157.4%
Equal in Phosphorus - 24
Equal in Copper - 0.046
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Calcium
+2009.1%
Contains
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Magnesium
+285.7%
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Potassium
+227.7%
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Sodium
-93.6%
Contains
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Zinc
+31.3%
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Manganese
+261.5%
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Iron
+157.4%
Equal in Phosphorus - 24
Equal in Copper - 0.046
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.
:
Contains
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Vitamin A
+3947.6%
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Vitamin C
+1003.1%
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Vitamin B5
+124.4%
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Vitamin B6
+334.2%
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Folate
+3125%
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Vitamin B1
+148.1%
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Vitamin B2
+21.5%
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Vitamin B3
+51.3%
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Vitamin B12
+∞%
Contains
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Vitamin A
+3947.6%
Contains
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Vitamin C
+1003.1%
Contains
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Vitamin B5
+124.4%
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Vitamin B6
+334.2%
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Folate
+3125%
Contains
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Vitamin B1
+148.1%
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Vitamin B2
+21.5%
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Vitamin B3
+51.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+58.9%
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Water
+71.7%
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Other
+47.8%
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Fats
+1703.3%
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Carbs
+527.3%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.9 g
Fats:
11 g
Carbs:
34 g
Water:
52.2 g
Other:
0.9 g
Contains
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Protein
+58.9%
Contains
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Water
+71.7%
Contains
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Other
+47.8%
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Fats
+1703.3%
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Carbs
+527.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98.6%
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Monounsaturated Fat
+14526.7%
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Polyunsaturated fat
+993.5%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
3.797 g
Monounsaturated Fat:
4.388 g
Polyunsaturated fat:
2.198 g
Contains
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Saturated Fat
-98.6%
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Monounsaturated Fat
+14526.7%
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Polyunsaturated fat
+993.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 32.4g |
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| Protein | 3.02g | 1.9g |
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| Fats | 0.61g | 11g |
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| Carbs | 5.42g | 34g |
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| Calories | 32kcal | 237kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 1.6g |
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| Calcium | 232mg | 11mg |
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| Iron | 0.47mg | 1.21mg |
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| Magnesium | 27mg | 7mg |
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| Phosphorus | 25mg | 24mg |
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| Potassium | 213mg | 65mg |
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| Sodium | 17mg | 266mg |
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| Zinc | 0.21mg | 0.16mg |
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| Copper | 0.046mg | 0.046mg | |
| Manganese | 0.658mg | 0.182mg |
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| Selenium | 1.3µg |
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| Vitamin A | 5019IU | 124IU |
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| Vitamin A RAE | 251µg | 29µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 3.2mg |
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| Vitamin B1 | 0.054mg | 0.134mg |
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| Vitamin B2 | 0.13mg | 0.158mg |
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| Vitamin B3 | 0.742mg | 1.123mg |
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| Vitamin B5 | 0.267mg | 0.119mg |
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| Vitamin B6 | 0.165mg | 0.038mg |
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| Folate | 129µg | 4µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.026mg |
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| Threonine | 0.086mg | 0.054mg |
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| Isoleucine | 0.1mg | 0.073mg |
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| Leucine | 0.151mg | 0.129mg |
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| Lysine | 0.117mg | 0.07mg |
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| Methionine | 0.033mg | 0.032mg |
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| Phenylalanine | 0.087mg | 0.088mg |
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| Valine | 0.12mg | 0.084mg |
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| Histidine | 0.047mg | 0.038mg |
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| Saturated Fat | 0.055g | 3.797g |
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| Monounsaturated Fat | 0.03g | 4.388g |
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| Polyunsaturated fat | 0.201g | 2.198g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
147%
11%
Minerals Daily Need Coverage Score
25%
15%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 249mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 3.742g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie is lower in Sugar (difference - 0.46g)
Which food is cheaper?
Apple pie is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)