Marrow-stem Kale vs. Mixed nuts — In-Depth Nutrition Comparison
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How are marrow-stem Kale and mixed nuts different?
- Marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C, while mixed nuts are higher in copper, phosphorus, manganese, selenium, magnesium, and vitamin B3.
- Marrow-stem Kale covers your daily need for vitamin K, 360% more than mixed nuts.
- Marrow-stem Kale contains 1673 times more vitamin A than mixed nuts. Marrow-stem Kale contains 5019IU of vitamin A, while mixed nuts contain 3IU.
- Marrow-stem Kale is lower in saturated fat.
Collards, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.
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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 more CalciumCalcium | +98.3% |
| Contains more MagnesiumMagnesium | +748.1% |
| Contains more PotassiumPotassium | +196.7% |
| Contains more IronIron | +455.3% |
| Contains more CopperCopper | +1871.7% |
| Contains more ZincZinc | +1500% |
| Contains more PhosphorusPhosphorus | +1724% |
| Contains less SodiumSodium | -70.6% |
| Contains more ManganeseManganese | +210% |
| Contains more SeleniumSelenium | +2507.7% |
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 more Vitamin CVitamin C | +6960% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +7568.4% |
| Contains more FolateFolate | +55.4% |
| Contains more Vitamin EVitamin E | +246% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +50.8% |
| Contains more Vitamin B3Vitamin B3 | +938.9% |
| Contains more Vitamin B5Vitamin B5 | +327% |
| Contains more Vitamin B6Vitamin B6 | +113.3% |
| Contains more CholineCholine | +124.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 5.7µg | 360% |
| Polyunsaturated fat | 0.201g | 14.612g | 96% |
| Copper | 0.046mg | 0.907mg | 96% |
| Fats | 0.61g | 53.95g | 82% |
| Monounsaturated fat | 0.03g | 28.488g | 71% |
| Phosphorus | 25mg | 456mg | 62% |
| Manganese | 0.658mg | 2.04mg | 60% |
| Selenium | 1.3µg | 33.9µg | 59% |
| Magnesium | 27mg | 229mg | 48% |
| Vitamin B3 | 0.742mg | 7.709mg | 44% |
| Vitamin C | 35.3mg | 0.5mg | 39% |
| Saturated fat | 0.055g | 8.711g | 39% |
| Vitamin E | 2.26mg | 7.82mg | 37% |
| Protein | 3.02g | 20.04g | 34% |
| Calories | 32kcal | 607kcal | 29% |
| Zinc | 0.21mg | 3.36mg | 29% |
| Vitamin A | 251µg | 0µg | 28% |
| Iron | 0.47mg | 2.61mg | 27% |
| Vitamin B5 | 0.267mg | 1.14mg | 17% |
| Vitamin B6 | 0.165mg | 0.352mg | 14% |
| Calcium | 232mg | 117mg | 12% |
| Fiber | 4g | 7g | 12% |
| Potassium | 213mg | 632mg | 12% |
| Folate | 129µg | 83µg | 12% |
| Vitamin B1 | 0.054mg | 0.189mg | 11% |
| Choline | 23.2mg | 52mg | 5% |
| Carbs | 5.42g | 21.05g | 5% |
| Vitamin B2 | 0.13mg | 0.196mg | 5% |
| Starch | 4.2g | 2% | |
| Sodium | 17mg | 5mg | 1% |
| Net carbs | 1.42g | 14.05g | N/A |
| Sugar | 0.46g | 4.15g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.031mg | 0.22mg | 0% |
| Threonine | 0.086mg | 0.703mg | 0% |
| Isoleucine | 0.1mg | 0.826mg | 0% |
| Leucine | 0.151mg | 1.656mg | 0% |
| Lysine | 0.117mg | 0.782mg | 0% |
| Methionine | 0.033mg | 0.283mg | 0% |
| Phenylalanine | 0.087mg | 1.182mg | 0% |
| Valine | 0.12mg | 1.001mg | 0% |
| Histidine | 0.047mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more WaterWater | +4208.7% |
| Contains more ProteinProtein | +563.6% |
| Contains more FatsFats | +8744.3% |
| Contains more CarbsCarbs | +288.4% |
| Contains more OtherOther | +116.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +94860% |
| Contains more Poly. FatPolyunsaturated fat | +7169.7% |
