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  6. Marrow-stem Kale vs. Cashew

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

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How are marrow-stem Kale and cashew different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C, while cashew is higher in copper, phosphorus, iron, magnesium, zinc, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 336% more than cashew.
  • Marrow-stem Kale is lower in saturated fat.

Collards, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Marrow-stem Kale vs Cashew 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%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +527%
Contains more MagnesiumMagnesium +981.5%
Contains more PotassiumPotassium +209.9%
Contains more IronIron +1321.3%
Contains more CopperCopper +4671.7%
Contains more ZincZinc +2652.4%
Contains more PhosphorusPhosphorus +2272%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +151.5%
Contains more SeleniumSelenium +1430.8%

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%
Cashew
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +6960%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +151.1%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin KVitamin K +1181.8%
Contains more FolateFolate +416%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +683.3%
Contains more Vitamin B3Vitamin B3 +43.1%
Contains more Vitamin B5Vitamin B5 +223.6%
Contains more Vitamin B6Vitamin B6 +152.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cashew DV% diff.
Vitamin K 437.1µg 34.1µg 336%
Copper 0.046mg 2.195mg 239%
Phosphorus 25mg 593mg 81%
Iron 0.47mg 6.68mg 78%
Fats 0.61g 43.85g 67%
Magnesium 27mg 292mg 63%
Monounsaturated fat 0.03g 23.797g 59%
Zinc 0.21mg 5.78mg 51%
Polyunsaturated fat 0.201g 7.845g 51%
Manganese 0.658mg 1.655mg 43%
Vitamin C 35.3mg 0.5mg 39%
Saturated fat 0.055g 7.783g 35%
Selenium 1.3µg 19.9µg 34%
Vitamin B1 0.054mg 0.423mg 31%
Protein 3.02g 18.22g 30%
Vitamin A 251µg 0µg 28%
Folate 129µg 25µg 26%
Calories 32kcal 553kcal 26%
Calcium 232mg 37mg 20%
Vitamin B6 0.165mg 0.417mg 19%
Potassium 213mg 660mg 13%
Vitamin B5 0.267mg 0.864mg 12%
Starch 23.49g 10%
Vitamin E 2.26mg 0.9mg 9%
Carbs 5.42g 30.19g 8%
Vitamin B2 0.13mg 0.058mg 6%
Choline 23.2mg 4%
Fiber 4g 3.3g 3%
Vitamin B3 0.742mg 1.062mg 2%
Net carbs 1.42g 26.89g N/A
Sugar 0.46g 5.91g N/A
Sodium 17mg 12mg 0%
Tryptophan 0.031mg 0.287mg 0%
Threonine 0.086mg 0.688mg 0%
Isoleucine 0.1mg 0.789mg 0%
Leucine 0.151mg 1.472mg 0%
Lysine 0.117mg 0.928mg 0%
Methionine 0.033mg 0.362mg 0%
Phenylalanine 0.087mg 0.951mg 0%
Valine 0.12mg 1.094mg 0%
Histidine 0.047mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1623.5%
Contains more ProteinProtein +503.3%
Contains more FatsFats +7088.5%
Contains more CarbsCarbs +457%
Contains more OtherOther +91%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +79223.3%
Contains more Poly. FatPolyunsaturated fat +3803%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.