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  6. Marrow-stem Kale vs. Pastrami

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

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What are the main differences between marrow-stem Kale and pastrami?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, yet pastrami is richer in vitamin B12, zinc, and selenium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 120 times more vitamin A than pastrami. Marrow-stem Kale has 5019IU of vitamin A, while pastrami has 42IU.
  • Marrow-stem Kale contains less sodium.
  • Marrow-stem Kale has a lower glycemic index than pastrami.

We used Collards, raw and Beef, cured, pastrami types in this comparison.

Infographic

Marrow-stem Kale vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +2220%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2337%
Contains more IronIron +372.3%
Contains more CopperCopper +97.8%
Contains more ZincZinc +2271.4%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +1261.5%
~equal in Potassium ~210mg

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +11666.7%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin KVitamin K +62342.9%
Contains more FolateFolate +2050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +474.1%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +251.7%
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B5 ~0.265mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pastrami DV% diff.
Vitamin K 437.1µg 0.7µg 364%
Vitamin B12 0µg 1.87µg 78%
Sodium 17mg 1078mg 46%
Zinc 0.21mg 4.98mg 43%
Vitamin C 35.3mg 0.3mg 39%
Protein 3.02g 21.8g 38%
Folate 129µg 6µg 31%
Selenium 1.3µg 17.7µg 30%
Vitamin A 251µg 2µg 28%
Manganese 0.658mg 0.027mg 27%
Cholesterol 0mg 68mg 23%
Calcium 232mg 10mg 22%
Iron 0.47mg 2.22mg 22%
Vitamin B3 0.742mg 4.26mg 22%
Phosphorus 25mg 175mg 21%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.12mg 14%
Saturated fat 0.055g 2.681g 12%
Choline 23.2mg 81.6mg 11%
Fats 0.61g 5.82g 8%
Calories 32kcal 147kcal 6%
Monounsaturated fat 0.03g 2.118g 5%
Copper 0.046mg 0.091mg 5%
Vitamin B6 0.165mg 0.221mg 4%
Magnesium 27mg 17mg 2%
Vitamin B2 0.13mg 0.161mg 2%
Carbs 5.42g 0.36g 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.42g 0.36g N/A
Potassium 213mg 210mg 0%
Sugar 0.46g 0.1g N/A
Vitamin B1 0.054mg 0.052mg 0%
Vitamin B5 0.267mg 0.265mg 0%
Polyunsaturated fat 0.201g 0.145g 0%
Tryptophan 0.031mg 0.141mg 0%
Threonine 0.086mg 0.857mg 0%
Isoleucine 0.1mg 0.976mg 0%
Leucine 0.151mg 1.706mg 0%
Lysine 0.117mg 1.812mg 0%
Methionine 0.033mg 0.558mg 0%
Phenylalanine 0.087mg 0.847mg 0%
Valine 0.12mg 1.065mg 0%
Histidine 0.047mg 0.684mg 0%
Fructose 0.01g 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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +1405.6%
Contains more WaterWater +28.9%
Contains more ProteinProtein +621.9%
Contains more FatsFats +854.1%
Contains more OtherOther +87.2%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +38.6%
Contains more Mono. FatMonounsaturated fat +6960%

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.