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  6. Marrow-stem Kale vs. Penne

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

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What are the differences between marrow-stem Kale and penne?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, calcium, and fiber, yet penne is higher in phosphorus, zinc, and monounsaturated fat.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • The amount of sodium in marrow-stem Kale is lower.
  • The glycemic index of marrow-stem Kale is lower.

We used Collards, raw and KASHI Three Cheese Penne, frozen, unprepared types in this article.

Infographic

Marrow-stem Kale vs Penne 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%
Penne
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CalciumCalcium +160.7%
Contains more PotassiumPotassium +74.6%
Contains more CopperCopper +∞%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more IronIron +70.2%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +372%

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%
Penne
Penne
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Penne DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 28%
Vitamin E 2.26mg 15%
Calcium 232mg 89mg 14%
Phosphorus 25mg 118mg 13%
Vitamin B6 0.165mg 13%
Sodium 17mg 248mg 10%
Vitamin B2 0.13mg 10%
Saturated fat 0.055g 2.3g 10%
Zinc 0.21mg 1.1mg 8%
Protein 3.02g 5.7g 5%
Vitamin B3 0.742mg 5%
Vitamin B5 0.267mg 5%
Calories 32kcal 126kcal 5%
Vitamin B1 0.054mg 5%
Copper 0.046mg 5%
Fiber 4g 2.7g 5%
Fats 0.61g 4g 5%
Iron 0.47mg 0.8mg 4%
Cholesterol 0mg 12mg 4%
Carbs 5.42g 16.8g 4%
Choline 23.2mg 4%
Potassium 213mg 122mg 3%
Monounsaturated fat 0.03g 1g 2%
Selenium 1.3µg 2%
Magnesium 27mg 30mg 1%
Polyunsaturated fat 0.201g 0.4g 1%
Net carbs 1.42g 14.1g N/A
Sugar 0.46g 1.9g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

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
Penne
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more WaterWater +23.8%
Contains more OtherOther +20.9%
Contains more ProteinProtein +88.7%
Contains more FatsFats +555.7%
Contains more CarbsCarbs +210%

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
Penne
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +3233.3%
Contains more Poly. FatPolyunsaturated fat +99%

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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

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.