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  6. Marrow-stem Kale vs. Pea raw

Marrow-stem Kale vs. Pea raw — In-Depth Nutrition Comparison

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A recap on the differences between marrow-stem Kale and pea raw

  • Marrow-stem Kale has more vitamin K, vitamin A, calcium, folate, vitamin E, and manganese; however, pea raw is higher in vitamin B1, copper, iron, and phosphorus.
  • Marrow-stem Kale covers your daily vitamin K needs 344% more than pea raw.
  • Pea raw contains 17 times less vitamin E than marrow-stem Kale. Marrow-stem Kale contains 2.26mg of vitamin E, while pea raw contains 0.13mg.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Collards, raw and Peas, green, raw.

Infographic

Marrow-stem Kale vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +828%
Contains more ManganeseManganese +60.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +212.8%
Contains more CopperCopper +282.6%
Contains more ZincZinc +490.5%
Contains more PhosphorusPhosphorus +332%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +38.5%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +560.5%
Contains more Vitamin EVitamin E +1638.5%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin KVitamin K +1662.5%
Contains more FolateFolate +98.5%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin B1Vitamin B1 +392.6%
Contains more Vitamin B3Vitamin B3 +181.7%
Contains more CholineCholine +22.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~equal in Vitamin B6 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pea raw DV% diff.
Vitamin K 437.1µg 24.8µg 344%
Vitamin A 251µg 38µg 24%
Calcium 232mg 25mg 21%
Vitamin B1 0.054mg 0.266mg 18%
Folate 129µg 65µg 16%
Vitamin E 2.26mg 0.13mg 14%
Copper 0.046mg 0.176mg 14%
Iron 0.47mg 1.47mg 13%
Phosphorus 25mg 108mg 12%
Manganese 0.658mg 0.41mg 11%
Zinc 0.21mg 1.24mg 9%
Vitamin B3 0.742mg 2.09mg 8%
Fiber 4g 5.7g 7%
Vitamin C 35.3mg 40mg 5%
Protein 3.02g 5.42g 5%
Carbs 5.42g 14.45g 3%
Vitamin B5 0.267mg 0.104mg 3%
Calories 32kcal 81kcal 2%
Sodium 17mg 5mg 1%
Selenium 1.3µg 1.8µg 1%
Potassium 213mg 244mg 1%
Magnesium 27mg 33mg 1%
Choline 23.2mg 28.4mg 1%
Fats 0.61g 0.4g 0%
Net carbs 1.42g 8.75g N/A
Sugar 0.46g 5.67g N/A
Vitamin B2 0.13mg 0.132mg 0%
Vitamin B6 0.165mg 0.169mg 0%
Saturated fat 0.055g 0.071g 0%
Monounsaturated fat 0.03g 0.035g 0%
Polyunsaturated fat 0.201g 0.187g 0%
Tryptophan 0.031mg 0.037mg 0%
Threonine 0.086mg 0.203mg 0%
Isoleucine 0.1mg 0.195mg 0%
Leucine 0.151mg 0.323mg 0%
Lysine 0.117mg 0.317mg 0%
Methionine 0.033mg 0.082mg 0%
Phenylalanine 0.087mg 0.2mg 0%
Valine 0.12mg 0.235mg 0%
Histidine 0.047mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +52.5%
Contains more WaterWater +13.6%
Contains more OtherOther +52.9%
Contains more ProteinProtein +79.5%
Contains more CarbsCarbs +166.6%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Mono. FatMonounsaturated fat +16.7%
~equal in Polyunsaturated fat ~0.187g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.