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  6. Marrow-stem Kale vs. Pastry

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

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How are marrow-stem Kale and pastry different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, and folate, while pastry is higher in selenium, vitamin B1, iron, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 351% more than pastry.
  • Marrow-stem Kale is lower in saturated fat.
  • Pastry has a higher glycemic index (59) than marrow-stem Kale (32).

Collards, raw and Puff pastry, frozen, ready-to-bake types were used in this article.

Infographic

Marrow-stem Kale vs Pastry 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%
Pastry
Pastry
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +249.2%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +34.8%
Contains more IronIron +444.7%
Contains more CopperCopper +147.8%
Contains more ZincZinc +152.4%
Contains more PhosphorusPhosphorus +140%
Contains more SeleniumSelenium +1761.5%

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%
Pastry
Pastry
3
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +685.7%
Contains more Vitamin KVitamin K +2614.9%
Contains more FolateFolate +65.4%
Contains more CholineCholine +262.5%
Contains more Vitamin B1Vitamin B1 +637%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B3Vitamin B3 +461.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pastry DV% diff.
Vitamin K 437.1µg 16.1µg 351%
Fats 0.61g 38.1g 58%
Monounsaturated fat 0.03g 21.597g 54%
Saturated fat 0.055g 9.643g 44%
Selenium 1.3µg 24.2µg 42%
Vitamin C 35.3mg 0mg 39%
Polyunsaturated fat 0.201g 4.894g 31%
Vitamin B1 0.054mg 0.398mg 29%
Vitamin A 251µg 0µg 28%
Calories 32kcal 551kcal 26%
Iron 0.47mg 2.56mg 26%
Calcium 232mg 10mg 22%
Vitamin B3 0.742mg 4.168mg 21%
Folate 129µg 78µg 13%
Carbs 5.42g 45.1g 13%
Vitamin B2 0.13mg 0.283mg 12%
Vitamin E 2.26mg 0.54mg 11%
Vitamin B6 0.165mg 0.021mg 11%
Sodium 17mg 249mg 10%
Fiber 4g 1.5g 10%
Protein 3.02g 7.3g 9%
Copper 0.046mg 0.114mg 8%
Manganese 0.658mg 0.488mg 7%
Phosphorus 25mg 60mg 5%
Vitamin B5 0.267mg 0mg 5%
Potassium 213mg 61mg 4%
Zinc 0.21mg 0.53mg 3%
Choline 23.2mg 6.4mg 3%
Magnesium 27mg 16mg 3%
Net carbs 1.42g 43.6g N/A
Sugar 0.46g 0.74g N/A
Tryptophan 0.031mg 0.085mg 0%
Threonine 0.086mg 0.196mg 0%
Isoleucine 0.1mg 0.272mg 0%
Leucine 0.151mg 0.508mg 0%
Lysine 0.117mg 0.142mg 0%
Methionine 0.033mg 0.129mg 0%
Phenylalanine 0.087mg 0.362mg 0%
Valine 0.12mg 0.308mg 0%
Histidine 0.047mg 0.156mg 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
Pastry
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +954.4%
Contains more OtherOther +33%
Contains more ProteinProtein +141.7%
Contains more FatsFats +6145.9%
Contains more CarbsCarbs +732.1%

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +71890%
Contains more Poly. FatPolyunsaturated fat +2334.8%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.