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Marrow-stem Kale vs. Peanut butter — In-Depth Nutrition Comparison

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How are marrow-stem Kale and peanut butter different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, peanut butter is richer in vitamin B3, vitamin E, phosphorus, manganese, copper, and magnesium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than marrow-stem Kale (32).

Collards, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Marrow-stem Kale vs Peanut butter infographic
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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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +373.5%
Contains more MagnesiumMagnesium +522.2%
Contains more PotassiumPotassium +162%
Contains more IronIron +270.2%
Contains more CopperCopper +817.4%
Contains more ZincZinc +1095.2%
Contains more PhosphorusPhosphorus +1240%
Contains more ManganeseManganese +153%
Contains more SeleniumSelenium +215.4%
~equal in Sodium ~17mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +48.3%
Contains more Vitamin EVitamin E +302.7%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +47.7%
Contains more Vitamin B3Vitamin B3 +1667.1%
Contains more Vitamin B5Vitamin B5 +325.8%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more CholineCholine +171.6%
~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7186.2%
Contains more ProteinProtein +635.4%
Contains more FatsFats +8319.7%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +117.3%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +86370%
Contains more Poly. FatPolyunsaturated fat +6136.3%

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 Peanut butter
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Peanut butter DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Polyunsaturated fat 0.201g 12.535g 82%
Fats 0.61g 51.36g 78%
Vitamin B3 0.742mg 13.112mg 77%
Monounsaturated fat 0.03g 25.941g 65%
Saturated fat 0.055g 10.325g 47%
Vitamin E 2.26mg 9.1mg 46%
Manganese 0.658mg 1.665mg 44%
Phosphorus 25mg 335mg 44%
Copper 0.046mg 0.422mg 42%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 22.21g 38%
Magnesium 27mg 168mg 34%
Calories 32kcal 598kcal 28%
Vitamin A 251µg 0µg 28%
Zinc 0.21mg 2.51mg 21%
Vitamin B6 0.165mg 0.441mg 21%
Calcium 232mg 49mg 18%
Vitamin B5 0.267mg 1.137mg 17%
Iron 0.47mg 1.74mg 16%
Folate 129µg 87µg 11%
Potassium 213mg 558mg 10%
Vitamin B1 0.054mg 0.15mg 8%
Choline 23.2mg 63mg 7%
Carbs 5.42g 22.31g 6%
Selenium 1.3µg 4.1µg 5%
Vitamin B2 0.13mg 0.192mg 5%
Fiber 4g 5g 4%
Starch 3.56g 1%
Net carbs 1.42g 17.31g N/A
Sugar 0.46g 10.49g N/A
Sodium 17mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.031mg 0.231mg 0%
Threonine 0.086mg 0.525mg 0%
Isoleucine 0.1mg 0.616mg 0%
Leucine 0.151mg 1.546mg 0%
Lysine 0.117mg 0.681mg 0%
Methionine 0.033mg 0.265mg 0%
Phenylalanine 0.087mg 1.202mg 0%
Valine 0.12mg 0.782mg 0%
Histidine 0.047mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

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

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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
60%
Peanut butter
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 10.03g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 10.27g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.