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Marrow-stem Kale vs Peppermint - In-Depth Nutrition Comparison

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A recap on differences between Marrow-stem Kale and Peppermint

  • Marrow-stem Kale has less Iron, Copper, Manganese, Fiber, Magnesium, Potassium, Vitamin B2, Zinc, Phosphorus, and Vitamin B3.
  • Peppermint covers your daily Iron needs 58% more than Marrow-stem Kale.

Food varieties used in this article are Collards, raw and Peppermint, fresh.

Infographic

Marrow-stem Kale vs Peppermint 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -45.2%
Contains more Iron +980.9%
Contains more Magnesium +196.3%
Contains more Phosphorus +192%
Contains more Potassium +167.1%
Contains more Zinc +428.6%
Contains more Copper +615.2%
Equal in Calcium - 243
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Contains less Sodium -45.2%
Contains more Iron +980.9%
Contains more Magnesium +196.3%
Contains more Phosphorus +192%
Contains more Potassium +167.1%
Contains more Zinc +428.6%
Contains more Copper +615.2%
Equal in Calcium - 243

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +18.1%
Contains more Vitamin C +11%
Contains more Vitamin B6 +27.9%
Contains more Folate +13.2%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +104.6%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +26.6%
Equal in Vitamin C - 31.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Contains more Vitamin A +18.1%
Contains more Vitamin C +11%
Contains more Vitamin B6 +27.9%
Contains more Folate +13.2%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +104.6%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +26.6%
Equal in Vitamin C - 31.8

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Peppermint
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Peppermint Opinion
Net carbs 1.42g 6.89g Peppermint
Protein 3.02g 3.75g Peppermint
Fats 0.61g 0.94g Peppermint
Carbs 5.42g 14.89g Peppermint
Calories 32kcal 70kcal Peppermint
Starch g g
Fructose g g
Sugar 0.46g g Peppermint
Fiber 4g 8g Peppermint
Calcium 232mg 243mg Peppermint
Iron 0.47mg 5.08mg Peppermint
Magnesium 27mg 80mg Peppermint
Phosphorus 25mg 73mg Peppermint
Potassium 213mg 569mg Peppermint
Sodium 17mg 31mg Marrow-stem Kale
Zinc 0.21mg 1.11mg Peppermint
Copper 0.046mg 0.329mg Peppermint
Vitamin A 5019IU 4248IU Marrow-stem Kale
Vitamin E 2.26mg mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 31.8mg Marrow-stem Kale
Vitamin B1 0.054mg 0.082mg Peppermint
Vitamin B2 0.13mg 0.266mg Peppermint
Vitamin B3 0.742mg 1.706mg Peppermint
Vitamin B5 0.267mg 0.338mg Peppermint
Vitamin B6 0.165mg 0.129mg Marrow-stem Kale
Folate 129µg 114µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg µg Marrow-stem Kale
Tryptophan 0.031mg 0.058mg Peppermint
Threonine 0.086mg 0.154mg Peppermint
Isoleucine 0.1mg 0.154mg Peppermint
Leucine 0.151mg 0.281mg Peppermint
Lysine 0.117mg 0.161mg Peppermint
Methionine 0.033mg 0.053mg Peppermint
Phenylalanine 0.087mg 0.191mg Peppermint
Valine 0.12mg 0.187mg Peppermint
Histidine 0.047mg 0.075mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.246g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.033g Peppermint
Polyunsaturated fat 0.201g 0.508g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Peppermint
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
51
Peppermint
Mineral Summary Score
20
Marrow-stem Kale
68
Peppermint

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
23%
Peppermint
Carbohydrates
5%
Marrow-stem Kale
15%
Peppermint
Fats
3%
Marrow-stem Kale
4%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.