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  6. Marrow-stem Kale vs. Chili Pepper

Marrow-stem Kale vs. Chili Pepper — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and chili Pepper

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, calcium, manganese, vitamin E, and fiber; however, chili Pepper are richer in vitamin C, copper, and iron.
  • Marrow-stem Kale's daily need coverage for vitamin K is 352% higher.
  • Marrow-stem Kale has 13 times more calcium than chili Pepper. While marrow-stem Kale has 232mg of calcium, chili Pepper have only 18mg.
  • Chili Pepper have a lower glycemic index (10) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Peppers, hot chili, green, raw.

Infographic

Marrow-stem Kale vs Chili Pepper 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more CalciumCalcium +1188.9%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +160%
Contains more PotassiumPotassium +59.6%
Contains more IronIron +155.3%
Contains more CopperCopper +278.3%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -58.8%
~equal in Magnesium ~25mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin AVitamin A +325.4%
Contains more Vitamin EVitamin E +227.5%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B5Vitamin B5 +337.7%
Contains more Vitamin KVitamin K +2956.6%
Contains more FolateFolate +460.9%
Contains more CholineCholine +109%
Contains more Vitamin CVitamin C +587%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B6Vitamin B6 +68.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chili Pepper DV% diff.
Vitamin K 437.1µg 14.3µg 352%
Vitamin C 35.3mg 242.5mg 230%
Folate 129µg 23µg 27%
Vitamin A 251µg 59µg 21%
Calcium 232mg 18mg 21%
Manganese 0.658mg 0.237mg 18%
Copper 0.046mg 0.174mg 14%
Fiber 4g 1.5g 10%
Vitamin E 2.26mg 0.69mg 10%
Vitamin B6 0.165mg 0.278mg 9%
Iron 0.47mg 1.2mg 9%
Vitamin B5 0.267mg 0.061mg 4%
Potassium 213mg 340mg 4%
Phosphorus 25mg 46mg 3%
Vitamin B2 0.13mg 0.09mg 3%
Vitamin B1 0.054mg 0.09mg 3%
Choline 23.2mg 11.1mg 2%
Protein 3.02g 2g 2%
Zinc 0.21mg 0.3mg 1%
Carbs 5.42g 9.46g 1%
Polyunsaturated fat 0.201g 0.109g 1%
Fats 0.61g 0.2g 1%
Selenium 1.3µg 0.5µg 1%
Vitamin B3 0.742mg 0.95mg 1%
Calories 32kcal 40kcal 0%
Net carbs 1.42g 7.96g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g 5.1g N/A
Sodium 17mg 7mg 0%
Saturated fat 0.055g 0.021g 0%
Monounsaturated fat 0.03g 0.011g 0%
Tryptophan 0.031mg 0.026mg 0%
Threonine 0.086mg 0.074mg 0%
Isoleucine 0.1mg 0.065mg 0%
Leucine 0.151mg 0.105mg 0%
Lysine 0.117mg 0.089mg 0%
Methionine 0.033mg 0.024mg 0%
Phenylalanine 0.087mg 0.062mg 0%
Valine 0.12mg 0.084mg 0%
Histidine 0.047mg 0.041mg 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
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more ProteinProtein +51%
Contains more FatsFats +205%
Contains more OtherOther +121.7%
Contains more CarbsCarbs +74.5%
~equal in Water ~87.74g

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
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated fat -61.8%

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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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.