Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Significant differences between marrow-stem Kale and pea soup

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B6; however, pea soup is richer in copper.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than pea soup.
  • Pea soup has 418 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while pea soup has 12IU.
  • Marrow-stem Kale contains less sodium.
  • Pea soup has a higher glycemic index. The glycemic index of pea soup is 66, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Marrow-stem Kale vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +200%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +168.6%
Contains more IronIron +55.3%
Contains more CopperCopper +217.4%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +88%
Contains more SeleniumSelenium +176.9%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +2411.1%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +444.9%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +12800%
Contains more CholineCholine +75.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more FatsFats +78.7%
Contains more CarbsCarbs +82.3%
~equal in Protein ~3.2g
~equal in Water ~84.55g
~equal in Other ~1.28g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Poly. FatPolyunsaturated fat +41.5%
Contains more Mono. FatMonounsaturated fat +1140%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Pea soup
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pea soup DV% diff.
Vitamin K 437.1µg 0.2µg 364%
Vitamin C 35.3mg 0.6mg 39%
Folate 129µg 1µg 32%
Vitamin A 251µg 3µg 28%
Calcium 232mg 12mg 22%
Manganese 0.658mg 0.245mg 18%
Sodium 17mg 336mg 14%
Vitamin E 2.26mg 0.09mg 14%
Copper 0.046mg 0.146mg 11%
Vitamin B6 0.165mg 0.02mg 11%
Vitamin B2 0.13mg 0.025mg 8%
Fiber 4g 1.9g 8%
Selenium 1.3µg 3.6µg 4%
Vitamin B5 0.267mg 0.049mg 4%
Zinc 0.21mg 0.64mg 4%
Potassium 213mg 71mg 4%
Phosphorus 25mg 47mg 3%
Iron 0.47mg 0.73mg 3%
Magnesium 27mg 15mg 3%
Choline 23.2mg 13.2mg 2%
Saturated fat 0.055g 0.524g 2%
Vitamin B3 0.742mg 0.462mg 2%
Monounsaturated fat 0.03g 0.372g 1%
Calories 32kcal 61kcal 1%
Vitamin B1 0.054mg 0.04mg 1%
Carbs 5.42g 9.88g 1%
Fats 0.61g 1.09g 1%
Protein 3.02g 3.2g 0%
Net carbs 1.42g 7.98g N/A
Sugar 0.46g 3.19g N/A
Polyunsaturated fat 0.201g 0.142g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Pea soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
3%
Pea soup
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
23%
Pea soup

Comparison summary

Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.469g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.