Marrow-stem Kale vs. Pistachio — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and pistachios
- Marrow-stem Kale has more vitamin A and vitamin C; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, and potassium.
- Pistachios' daily need coverage for copper is 139% more.
- Marrow-stem Kale contains 10 times more vitamin A than pistachios. Marrow-stem Kale contains 5019IU of vitamin A, while pistachios contain 516IU.
- Marrow-stem Kale contains less saturated fat.
The food varieties used in the comparison are Collards, raw and Nuts, pistachio nuts, raw.
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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 | +121% |
| Contains more MagnesiumMagnesium | +348.1% |
| Contains more PotassiumPotassium | +381.2% |
| Contains more IronIron | +734% |
| Contains more CopperCopper | +2726.1% |
| Contains more ZincZinc | +947.6% |
| Contains more PhosphorusPhosphorus | +1860% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +82.4% |
| Contains more SeleniumSelenium | +438.5% |
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.
| Contains more Vitamin CVitamin C | +530.4% |
| Contains more Vitamin AVitamin A | +865.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +152.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +26.5% |
| Contains more Vitamin B1Vitamin B1 | +1511.1% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +75.2% |
| Contains more Vitamin B5Vitamin B5 | +94.8% |
| Contains more Vitamin B6Vitamin B6 | +930.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Copper | 0.046mg | 1.3mg | 139% |
| Vitamin B6 | 0.165mg | 1.7mg | 118% |
| Polyunsaturated fat | 0.201g | 14.38g | 95% |
| Fats | 0.61g | 45.32g | 69% |
| Vitamin B1 | 0.054mg | 0.87mg | 68% |
| Phosphorus | 25mg | 490mg | 66% |
| Monounsaturated fat | 0.03g | 23.257g | 58% |
| Iron | 0.47mg | 3.92mg | 43% |
| Protein | 3.02g | 20.16g | 34% |
| Vitamin C | 35.3mg | 5.6mg | 33% |
| Saturated fat | 0.055g | 5.907g | 27% |
| Calories | 32kcal | 560kcal | 26% |
| Fiber | 4g | 10.6g | 26% |
| Vitamin A | 251µg | 26µg | 25% |
| Manganese | 0.658mg | 1.2mg | 24% |
| Potassium | 213mg | 1025mg | 24% |
| Magnesium | 27mg | 121mg | 22% |
| Folate | 129µg | 51µg | 20% |
| Zinc | 0.21mg | 2.2mg | 18% |
| Calcium | 232mg | 105mg | 13% |
| Selenium | 1.3µg | 7µg | 10% |
| Carbs | 5.42g | 27.17g | 7% |
| Vitamin B5 | 0.267mg | 0.52mg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin E | 2.26mg | 2.86mg | 4% |
| Vitamin B3 | 0.742mg | 1.3mg | 3% |
| Vitamin B2 | 0.13mg | 0.16mg | 2% |
| Starch | 1.67g | 1% | |
| Sodium | 17mg | 1mg | 1% |
| Net carbs | 1.42g | 16.57g | N/A |
| Sugar | 0.46g | 7.66g | N/A |
| Tryptophan | 0.031mg | 0.251mg | 0% |
| Threonine | 0.086mg | 0.684mg | 0% |
| Isoleucine | 0.1mg | 0.917mg | 0% |
| Leucine | 0.151mg | 1.604mg | 0% |
| Lysine | 0.117mg | 1.138mg | 0% |
| Methionine | 0.033mg | 0.36mg | 0% |
| Phenylalanine | 0.087mg | 1.092mg | 0% |
| Valine | 0.12mg | 1.249mg | 0% |
| Histidine | 0.047mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | 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:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more WaterWater | +1950.8% |
| Contains more ProteinProtein | +567.5% |
| Contains more FatsFats | +7329.5% |
| Contains more CarbsCarbs | +401.3% |
| Contains more OtherOther | +124.1% |
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
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +77423.3% |
| Contains more Poly. FatPolyunsaturated fat | +7054.2% |
