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  6. Marrow-stem Kale vs. Chestnut

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

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Important differences between marrow-stem Kale and chestnut

  • Marrow-stem Kale has more vitamin A, folate, calcium, and vitamin C; however, chestnut is richer in copper, iron, potassium, phosphorus, manganese, and vitamin B1.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • Marrow-stem Kale contains 5 times more calcium than chestnut. Marrow-stem Kale contains 232mg of calcium, while chestnut contains 46mg.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Nuts, chestnuts, european, boiled, and steamed.

Infographic

Marrow-stem Kale vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more CalciumCalcium +404.3%
Contains less SodiumSodium -37%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +235.7%
Contains more IronIron +268.1%
Contains more CopperCopper +926.1%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +296%
Contains more ManganeseManganese +29.8%

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%
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +32.2%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +239.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.731mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chestnut DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 0.472mg 47%
Vitamin A 251µg 1µg 28%
Folate 129µg 38µg 23%
Calcium 232mg 46mg 19%
Iron 0.47mg 1.73mg 16%
Fiber 4g 16%
Potassium 213mg 715mg 15%
Vitamin E 2.26mg 15%
Phosphorus 25mg 99mg 11%
Vitamin C 35.3mg 26.7mg 10%
Manganese 0.658mg 0.854mg 9%
Vitamin B1 0.054mg 0.148mg 8%
Carbs 5.42g 27.76g 7%
Magnesium 27mg 54mg 6%
Vitamin B6 0.165mg 0.233mg 5%
Calories 32kcal 131kcal 5%
Choline 23.2mg 4%
Selenium 1.3µg 2%
Protein 3.02g 2g 2%
Vitamin B2 0.13mg 0.104mg 2%
Polyunsaturated fat 0.201g 0.545g 2%
Saturated fat 0.055g 0.26g 1%
Monounsaturated fat 0.03g 0.476g 1%
Vitamin B5 0.267mg 0.316mg 1%
Fats 0.61g 1.38g 1%
Net carbs 1.42g 27.76g N/A
Sugar 0.46g N/A
Zinc 0.21mg 0.25mg 0%
Sodium 17mg 27mg 0%
Vitamin B3 0.742mg 0.731mg 0%
Tryptophan 0.031mg 0.022mg 0%
Threonine 0.086mg 0.071mg 0%
Isoleucine 0.1mg 0.079mg 0%
Leucine 0.151mg 0.118mg 0%
Lysine 0.117mg 0.118mg 0%
Methionine 0.033mg 0.047mg 0%
Phenylalanine 0.087mg 0.084mg 0%
Valine 0.12mg 0.112mg 0%
Histidine 0.047mg 0.055mg 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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +51%
Contains more WaterWater +31.5%
Contains more OtherOther +87.3%
Contains more FatsFats +126.2%
Contains more CarbsCarbs +412.2%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +1486.7%
Contains more Poly. FatPolyunsaturated fat +171.1%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.