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  6. Marrow-stem Kale vs. Pecan pie

Marrow-stem Kale vs. Pecan pie — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and pecan pie?

  • Marrow-stem Kale is richer in vitamin A, vitamin C, folate, and calcium, yet pecan pie is richer in selenium, copper, iron, and vitamin B1.
  • Marrow-stem Kale's daily need coverage for vitamin A is 93% higher.
  • Marrow-stem Kale has 177 times more vitamin C than pecan pie. Marrow-stem Kale has 35.3mg of vitamin C, while pecan pie has 0.2mg.
  • Marrow-stem Kale contains less saturated fat.
  • Marrow-stem Kale has a lower glycemic index than pecan pie.

We used Collards, raw and Pie, pecan, prepared from recipe types in this comparison.

Infographic

Marrow-stem Kale vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -93.5%
Contains more IronIron +214.9%
Contains more CopperCopper +358.7%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +276%
Contains more SeleniumSelenium +823.1%
~equal in Magnesium ~26mg
~equal in Manganese ~0.712mg

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +206.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +396.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pecan pie DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 0.2mg 39%
Polyunsaturated fat 0.201g 5.71g 37%
Fats 0.61g 22.2g 33%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.03g 11.181g 28%
Folate 129µg 26µg 26%
Calcium 232mg 32mg 20%
Calories 32kcal 412kcal 19%
Selenium 1.3µg 12µg 19%
Vitamin A 251µg 82µg 19%
Copper 0.046mg 0.211mg 18%
Saturated fat 0.055g 3.989g 18%
Fiber 4g 16%
Carbs 5.42g 52.2g 16%
Vitamin E 2.26mg 15%
Iron 0.47mg 1.48mg 13%
Sodium 17mg 262mg 11%
Vitamin B1 0.054mg 0.188mg 11%
Phosphorus 25mg 94mg 10%
Vitamin B6 0.165mg 0.06mg 8%
Zinc 0.21mg 1.02mg 7%
Vitamin B12 0µg 0.17µg 7%
Choline 23.2mg 4%
Vitamin B2 0.13mg 0.18mg 4%
Vitamin B5 0.267mg 0.479mg 4%
Protein 3.02g 4.9g 4%
Manganese 0.658mg 0.712mg 2%
Potassium 213mg 133mg 2%
Vitamin B3 0.742mg 0.847mg 1%
Net carbs 1.42g 52.2g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g N/A
Tryptophan 0.031mg 0.069mg 0%
Threonine 0.086mg 0.189mg 0%
Isoleucine 0.1mg 0.223mg 0%
Leucine 0.151mg 0.372mg 0%
Lysine 0.117mg 0.248mg 0%
Methionine 0.033mg 0.125mg 0%
Phenylalanine 0.087mg 0.25mg 0%
Valine 0.12mg 0.255mg 0%
Histidine 0.047mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +359.6%
Contains more ProteinProtein +62.3%
Contains more FatsFats +3539.3%
Contains more CarbsCarbs +863.1%
~equal in Other ~1.2g

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +37170%
Contains more Poly. FatPolyunsaturated fat +2740.8%

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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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.