Marrow-stem Kale vs. Peanut butter — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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% |
