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  6. Marrow-stem Kale vs. Pasta

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

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A recap on differences between marrow-stem Kale and pasta

  • Marrow-stem Kale has more vitamin A, vitamin C, calcium, manganese, folate, and vitamin B6; however, pasta is higher in vitamin B1, iron, and vitamin B12.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than pasta.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Collards, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Marrow-stem Kale vs Pasta 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%
Pasta
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +787.5%
Contains more ManganeseManganese +193.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +142.6%
Contains more CopperCopper +102.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +152%
Contains less SodiumSodium -64.7%

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.
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%
Pasta
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +101.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pasta DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 6µg 27%
Calcium 232mg 6mg 23%
Manganese 0.658mg 0.224mg 19%
Folate 129µg 64µg 16%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.054mg 0.209mg 13%
Cholesterol 0mg 33mg 11%
Vitamin B6 0.165mg 0.034mg 10%
Iron 0.47mg 1.14mg 8%
Carbs 5.42g 24.93g 7%
Vitamin B12 0µg 0.14µg 6%
Potassium 213mg 24mg 6%
Calories 32kcal 131kcal 5%
Copper 0.046mg 0.093mg 5%
Phosphorus 25mg 63mg 5%
Choline 23.2mg 4%
Protein 3.02g 5.15g 4%
Zinc 0.21mg 0.56mg 3%
Polyunsaturated fat 0.201g 0.429g 2%
Selenium 1.3µg 2%
Vitamin B2 0.13mg 0.15mg 2%
Vitamin B3 0.742mg 0.992mg 2%
Vitamin B5 0.267mg 0.183mg 2%
Magnesium 27mg 18mg 2%
Fats 0.61g 1.05g 1%
Net carbs 1.42g 24.93g N/A
Sugar 0.46g N/A
Sodium 17mg 6mg 0%
Saturated fat 0.055g 0.15g 0%
Monounsaturated fat 0.03g 0.124g 0%
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.086mg 0.134mg 0%
Isoleucine 0.1mg 0.197mg 0%
Leucine 0.151mg 0.348mg 0%
Lysine 0.117mg 0.097mg 0%
Methionine 0.033mg 0.079mg 0%
Phenylalanine 0.087mg 0.247mg 0%
Valine 0.12mg 0.217mg 0%
Histidine 0.047mg 0.103mg 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
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +30.7%
Contains more OtherOther +329%
Contains more ProteinProtein +70.5%
Contains more FatsFats +72.1%
Contains more CarbsCarbs +360%

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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +313.3%
Contains more Poly. FatPolyunsaturated fat +113.4%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.