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  6. Marrow-stem Kale vs. Brazil nut

Marrow-stem Kale vs. Brazil nut — In-Depth Nutrition Comparison

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How are marrow-stem Kale and brazil nut different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, and zinc.
  • Daily need coverage for selenium for brazil nut is 3483% higher.
  • Marrow-stem Kale has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than marrow-stem Kale (32).

Collards, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Marrow-stem Kale vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +45%
Contains more MagnesiumMagnesium +1292.6%
Contains more PotassiumPotassium +209.4%
Contains more IronIron +417%
Contains more CopperCopper +3689.1%
Contains more ZincZinc +1833.3%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +147361.5%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +4942.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +486.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +1042.6%
Contains more CholineCholine +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Brazil nut DV% diff.
Selenium 1.3µg 1917µg 3483%
Vitamin K 437.1µg 0µg 364%
Copper 0.046mg 1.743mg 189%
Polyunsaturated fat 0.201g 24.399g 161%
Fats 0.61g 67.1g 102%
Phosphorus 25mg 725mg 100%
Magnesium 27mg 376mg 83%
Saturated fat 0.055g 16.134g 73%
Monounsaturated fat 0.03g 23.879g 60%
Vitamin B1 0.054mg 0.617mg 47%
Vitamin C 35.3mg 0.7mg 38%
Zinc 0.21mg 4.06mg 35%
Calories 32kcal 659kcal 31%
Vitamin A 251µg 0µg 28%
Folate 129µg 22µg 27%
Iron 0.47mg 2.43mg 25%
Manganese 0.658mg 1.223mg 25%
Protein 3.02g 14.32g 23%
Vitamin E 2.26mg 5.65mg 23%
Fiber 4g 7.5g 14%
Potassium 213mg 659mg 13%
Vitamin B2 0.13mg 0.035mg 7%
Calcium 232mg 160mg 7%
Vitamin B6 0.165mg 0.101mg 5%
Vitamin B3 0.742mg 0.295mg 3%
Vitamin B5 0.267mg 0.184mg 2%
Carbs 5.42g 11.74g 2%
Sodium 17mg 3mg 1%
Choline 23.2mg 28.8mg 1%
Net carbs 1.42g 4.24g N/A
Sugar 0.46g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.031mg 0.135mg 0%
Threonine 0.086mg 0.365mg 0%
Isoleucine 0.1mg 0.518mg 0%
Leucine 0.151mg 1.19mg 0%
Lysine 0.117mg 0.49mg 0%
Methionine 0.033mg 1.124mg 0%
Phenylalanine 0.087mg 0.639mg 0%
Valine 0.12mg 0.76mg 0%
Histidine 0.047mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2520.5%
Contains more ProteinProtein +374.2%
Contains more FatsFats +10900%
Contains more CarbsCarbs +116.6%
Contains more OtherOther +157.1%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +79496.7%
Contains more Poly. FatPolyunsaturated fat +12038.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.