Marrow-stem Kale vs. Pecan — In-Depth Nutrition Comparison
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Summary of differences between marrow-stem Kale and pecan
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate, while pecan has more manganese, copper, vitamin B1, zinc, and phosphorus.
- Marrow-stem Kale covers your daily need for vitamin K, 361% more than pecan.
- Marrow-stem Kale contains 90 times more vitamin A than pecan. While marrow-stem Kale contains 5019IU of vitamin A, pecan contains only 56IU.
- The amount of saturated fat in marrow-stem Kale is lower.
- Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of marrow-stem Kale is 32.
These are the specific foods used in this comparison Collards, raw and Nuts, pecans.
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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.
| Contains more CalciumCalcium | +231.4% |
| Contains more MagnesiumMagnesium | +348.1% |
| Contains more PotassiumPotassium | +92.5% |
| Contains more IronIron | +438.3% |
| Contains more CopperCopper | +2508.7% |
| Contains more ZincZinc | +2057.1% |
| Contains more PhosphorusPhosphorus | +1008% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +583.9% |
| Contains more SeleniumSelenium | +192.3% |
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 | +3109.1% |
| Contains more Vitamin AVitamin A | +8266.7% |
| Contains more Vitamin EVitamin E | +61.4% |
| Contains more Vitamin KVitamin K | +12388.6% |
| Contains more FolateFolate | +486.4% |
| Contains more Vitamin B1Vitamin B1 | +1122.2% |
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +223.2% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more CholineCholine | +74.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 3.5µg | 361% |
| Manganese | 0.658mg | 4.5mg | 167% |
| Polyunsaturated fat | 0.201g | 21.614g | 143% |
| Copper | 0.046mg | 1.2mg | 128% |
| Fats | 0.61g | 71.97g | 110% |
| Monounsaturated fat | 0.03g | 40.801g | 102% |
| Vitamin B1 | 0.054mg | 0.66mg | 51% |
| Zinc | 0.21mg | 4.53mg | 39% |
| Vitamin C | 35.3mg | 1.1mg | 38% |
| Phosphorus | 25mg | 277mg | 36% |
| Calories | 32kcal | 691kcal | 33% |
| Vitamin A | 251µg | 3µg | 28% |
| Saturated fat | 0.055g | 6.18g | 28% |
| Folate | 129µg | 22µg | 27% |
| Iron | 0.47mg | 2.53mg | 26% |
| Fiber | 4g | 9.6g | 22% |
| Magnesium | 27mg | 121mg | 22% |
| Calcium | 232mg | 70mg | 16% |
| Protein | 3.02g | 9.17g | 12% |
| Vitamin B5 | 0.267mg | 0.863mg | 12% |
| Potassium | 213mg | 410mg | 6% |
| Vitamin E | 2.26mg | 1.4mg | 6% |
| Selenium | 1.3µg | 3.8µg | 5% |
| Carbs | 5.42g | 13.86g | 3% |
| Vitamin B3 | 0.742mg | 1.167mg | 3% |
| Vitamin B6 | 0.165mg | 0.21mg | 3% |
| Choline | 23.2mg | 40.5mg | 3% |
| Sodium | 17mg | 0mg | 1% |
| Net carbs | 1.42g | 4.26g | N/A |
| Sugar | 0.46g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin B2 | 0.13mg | 0.13mg | 0% |
| Tryptophan | 0.031mg | 0.093mg | 0% |
| Threonine | 0.086mg | 0.306mg | 0% |
| Isoleucine | 0.1mg | 0.336mg | 0% |
| Leucine | 0.151mg | 0.598mg | 0% |
| Lysine | 0.117mg | 0.287mg | 0% |
| Methionine | 0.033mg | 0.183mg | 0% |
| Phenylalanine | 0.087mg | 0.426mg | 0% |
| Valine | 0.12mg | 0.411mg | 0% |
| Histidine | 0.047mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
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:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
| Contains more WaterWater | +2446% |
| Contains more ProteinProtein | +203.6% |
| Contains more FatsFats | +11698.4% |
| Contains more CarbsCarbs | +155.7% |
| Contains more OtherOther | +11.3% |
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
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +135903.3% |
| Contains more Poly. FatPolyunsaturated fat | +10653.2% |
