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Marrow-stem Kale vs. Black pepper — In-Depth Nutrition Comparison

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Differences between Marrow-stem Kale and Black pepper

  • Marrow-stem Kale is higher in Vitamin K, Vitamin C, Folate, and Vitamin A, however, Black pepper is richer in Manganese, Copper, Iron, Fiber, Magnesium, and Potassium.
  • Black pepper's daily need coverage for Manganese is 526% higher.

The food types used in this comparison are Collards, raw and Spices, pepper, black.

Infographic

Marrow-stem Kale vs Black pepper infographic
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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.
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -15%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +523.9%
Contains more IronIron +1966%
Contains more CopperCopper +2791.3%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +532%
Contains more ManganeseManganese +1838.1%
Contains more SeleniumSelenium +276.9%

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% 301% 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% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +817.6%
Contains more Vitamin EVitamin E +117.3%
Contains more Vitamin KVitamin K +167%
Contains more FolateFolate +658.8%
Contains more CholineCholine +105.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B5Vitamin B5 +424%
Contains more Vitamin B6Vitamin B6 +76.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +619.3%
Contains more ProteinProtein +244%
Contains more FatsFats +434.4%
Contains more CarbsCarbs +1079.9%
Contains more OtherOther +647.4%

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
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated Fat -96%
Contains more Mono. FatMonounsaturated Fat +2363.3%
Contains more Poly. FatPolyunsaturated fat +396.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Black pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Black pepper Opinion
Calories 32kcal 251kcal Black pepper
Protein 3.02g 10.39g Black pepper
Fats 0.61g 3.26g Black pepper
Vitamin C 35.3mg 0mg Marrow-stem Kale
Net carbs 1.42g 38.65g Black pepper
Carbs 5.42g 63.95g Black pepper
Magnesium 27mg 171mg Black pepper
Calcium 232mg 443mg Black pepper
Potassium 213mg 1329mg Black pepper
Iron 0.47mg 9.71mg Black pepper
Sugar 0.46g 0.64g Marrow-stem Kale
Fiber 4g 25.3g Black pepper
Copper 0.046mg 1.33mg Black pepper
Zinc 0.21mg 1.19mg Black pepper
Phosphorus 25mg 158mg Black pepper
Sodium 17mg 20mg Marrow-stem Kale
Vitamin A 5019IU 547IU Marrow-stem Kale
Vitamin A 251µg 27µg Marrow-stem Kale
Vitamin E 2.26mg 1.04mg Marrow-stem Kale
Manganese 0.658mg 12.753mg Black pepper
Selenium 1.3µg 4.9µg Black pepper
Vitamin B1 0.054mg 0.108mg Black pepper
Vitamin B2 0.13mg 0.18mg Black pepper
Vitamin B3 0.742mg 1.143mg Black pepper
Vitamin B5 0.267mg 1.399mg Black pepper
Vitamin B6 0.165mg 0.291mg Black pepper
Vitamin K 437.1µg 163.7µg Marrow-stem Kale
Folate 129µg 17µg Marrow-stem Kale
Choline 23.2mg 11.3mg Marrow-stem Kale
Saturated Fat 0.055g 1.392g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.739g Black pepper
Polyunsaturated fat 0.201g 0.998g Black pepper
Tryptophan 0.031mg 0.058mg Black pepper
Threonine 0.086mg 0.244mg Black pepper
Isoleucine 0.1mg 0.366mg Black pepper
Leucine 0.151mg 1.014mg Black pepper
Lysine 0.117mg 0.244mg Black pepper
Methionine 0.033mg 0.096mg Black pepper
Phenylalanine 0.087mg 0.446mg Black pepper
Valine 0.12mg 0.547mg Black pepper
Histidine 0.047mg 0.159mg Black pepper
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
137%
Marrow-stem Kale
56%
Black pepper
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 1.337g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.