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

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Summary of differences between marrow-stem Kale and pear

  • The amount of vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, vitamin B6, and vitamin B2 in marrow-stem Kale is higher than in pear.
  • Marrow-stem Kale covers your daily need for vitamin K, 361% more than pear.
  • Marrow-stem Kale contains 201 times more vitamin A than pear. While marrow-stem Kale contains 5019IU of vitamin A, pear contains only 25IU.

These are the specific foods used in this comparison Collards, raw and Pears, raw.

Infographic

Marrow-stem Kale vs Pear 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%
Pear
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +2477.8%
Contains more PotassiumPotassium +83.6%
Contains more IronIron +161.1%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +1270.8%
Contains more SeleniumSelenium +1200%
Contains more CopperCopper +78.3%
Contains less SodiumSodium -94.1%

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%
Pear
0
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 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Contains more Vitamin CVitamin C +720.9%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +360.9%
Contains more Vitamin B5Vitamin B5 +444.9%
Contains more Vitamin B6Vitamin B6 +469%
Contains more Vitamin KVitamin K +9834.1%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +354.9%
~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
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more ProteinProtein +738.9%
Contains more FatsFats +335.7%
Contains more OtherOther +329%
Contains more CarbsCarbs +181%
~equal in Water ~83.96g

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
Pear
2
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Poly. FatPolyunsaturated fat +113.8%
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +180%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pear DV% diff.
Vitamin K 437.1µg 4.4µg 361%
Vitamin C 35.3mg 4.3mg 34%
Folate 129µg 7µg 31%
Vitamin A 251µg 1µg 28%
Manganese 0.658mg 0.048mg 27%
Calcium 232mg 9mg 22%
Vitamin E 2.26mg 0.12mg 14%
Vitamin B6 0.165mg 0.029mg 10%
Fructose 6.42g 8%
Vitamin B2 0.13mg 0.026mg 8%
Magnesium 27mg 7mg 5%
Protein 3.02g 0.36g 5%
Vitamin B5 0.267mg 0.049mg 4%
Vitamin B3 0.742mg 0.161mg 4%
Vitamin B1 0.054mg 0.012mg 4%
Copper 0.046mg 0.082mg 4%
Fiber 4g 3.1g 4%
Iron 0.47mg 0.18mg 4%
Choline 23.2mg 5.1mg 3%
Potassium 213mg 116mg 3%
Carbs 5.42g 15.23g 3%
Selenium 1.3µg 0.1µg 2%
Phosphorus 25mg 12mg 2%
Sodium 17mg 1mg 1%
Polyunsaturated fat 0.201g 0.094g 1%
Calories 32kcal 57kcal 1%
Fats 0.61g 0.14g 1%
Zinc 0.21mg 0.1mg 1%
Net carbs 1.42g 12.13g N/A
Sugar 0.46g 9.75g N/A
Saturated fat 0.055g 0.022g 0%
Monounsaturated fat 0.03g 0.084g 0%
Tryptophan 0.031mg 0.002mg 0%
Threonine 0.086mg 0.011mg 0%
Isoleucine 0.1mg 0.011mg 0%
Leucine 0.151mg 0.019mg 0%
Lysine 0.117mg 0.017mg 0%
Methionine 0.033mg 0.002mg 0%
Phenylalanine 0.087mg 0.011mg 0%
Valine 0.12mg 0.017mg 0%
Histidine 0.047mg 0.002mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Pear
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
4%
Pear
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
7%
Pear

Comparison summary

Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Pear
Pear is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Pear
Pear is cheaper (difference - $0.1)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 9.29g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
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)

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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.