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  6. Marrow-stem Kale vs. Pigeon pea raw

Marrow-stem Kale vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Important differences between Marrow-stem Kale and Pigeon pea raw

  • Marrow-stem Kale has more Vitamin C, however, Pigeon pea raw is richer in Copper, Folate, Iron, Manganese, Vitamin B1, Phosphorus, Fiber, Magnesium, and Potassium.
  • Pigeon pea raw's daily need coverage for Copper is 112% more.

The food varieties used in the comparison are Collards, raw and Pigeon peas (red gram), mature seeds, raw.

Infographic

Marrow-stem Kale vs Pigeon pea raw 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.
Marrow-stem Kale
Marrow-stem Kale
1
:
8
Pigeon pea raw
Pigeon pea raw
Contains more Calcium +78.5%
Contains more Iron +1012.8%
Contains more Magnesium +577.8%
Contains more Phosphorus +1368%
Contains more Potassium +553.5%
Contains more Zinc +1214.3%
Contains more Copper +2197.8%
Contains more Manganese +172.2%
Contains more Selenium +530.8%
Equal in Sodium - 17
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Pigeon pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains more Calcium +78.5%
Contains more Iron +1012.8%
Contains more Magnesium +577.8%
Contains more Phosphorus +1368%
Contains more Potassium +553.5%
Contains more Zinc +1214.3%
Contains more Copper +2197.8%
Contains more Manganese +172.2%
Contains more Selenium +530.8%
Equal in Sodium - 17

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.
Marrow-stem Kale
Marrow-stem Kale
4
:
6
Pigeon pea raw
Pigeon pea raw
Contains more Vitamin A +17825%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1090.7%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +299.6%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +71.5%
Contains more Folate +253.5%
Marrow-stem Kale
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%
Pigeon pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin A +17825%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1090.7%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +299.6%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +71.5%
Contains more Folate +253.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
4
Pigeon pea raw
Pigeon pea raw
Contains more Water +746.3%
Contains more Protein +618.5%
Contains more Fats +144.3%
Contains more Carbs +1058.3%
Contains more Other +158.6%
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Pigeon pea raw
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Water +746.3%
Contains more Protein +618.5%
Contains more Fats +144.3%
Contains more Carbs +1058.3%
Contains more Other +158.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
2
:
1
Pigeon pea raw
Pigeon pea raw
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +305%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Pigeon pea raw
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +305%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Pigeon pea raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pigeon pea raw Opinion
Net carbs 1.42g 47.78g Pigeon pea raw
Protein 3.02g 21.7g Pigeon pea raw
Fats 0.61g 1.49g Pigeon pea raw
Carbs 5.42g 62.78g Pigeon pea raw
Calories 32kcal 343kcal Pigeon pea raw
Sugar 0.46g Pigeon pea raw
Fiber 4g 15g Pigeon pea raw
Calcium 232mg 130mg Marrow-stem Kale
Iron 0.47mg 5.23mg Pigeon pea raw
Magnesium 27mg 183mg Pigeon pea raw
Phosphorus 25mg 367mg Pigeon pea raw
Potassium 213mg 1392mg Pigeon pea raw
Sodium 17mg 17mg
Zinc 0.21mg 2.76mg Pigeon pea raw
Copper 0.046mg 1.057mg Pigeon pea raw
Manganese 0.658mg 1.791mg Pigeon pea raw
Selenium 1.3µg 8.2µg Pigeon pea raw
Vitamin A 5019IU 28IU Marrow-stem Kale
Vitamin A RAE 251µg 1µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.643mg Pigeon pea raw
Vitamin B2 0.13mg 0.187mg Pigeon pea raw
Vitamin B3 0.742mg 2.965mg Pigeon pea raw
Vitamin B5 0.267mg 1.266mg Pigeon pea raw
Vitamin B6 0.165mg 0.283mg Pigeon pea raw
Folate 129µg 456µg Pigeon pea raw
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.031mg 0.212mg Pigeon pea raw
Threonine 0.086mg 0.767mg Pigeon pea raw
Isoleucine 0.1mg 0.785mg Pigeon pea raw
Leucine 0.151mg 1.549mg Pigeon pea raw
Lysine 0.117mg 1.521mg Pigeon pea raw
Methionine 0.033mg 0.243mg Pigeon pea raw
Phenylalanine 0.087mg 1.858mg Pigeon pea raw
Valine 0.12mg 0.937mg Pigeon pea raw
Histidine 0.047mg 0.774mg Pigeon pea raw
Saturated Fat 0.055g 0.33g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.012g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.814g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Pigeon pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
147%
Marrow-stem Kale
62%
Pigeon pea raw
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.275g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
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

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.