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

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Marrow-stem Kale vs Pumpkin infographic
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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 more Calcium +1004.8%
Contains more Magnesium +125%
Contains more Iron +70.2%
Contains more Potassium +59.6%
Contains more Copper +176.1%
Contains more Zinc +52.4%
Contains more Phosphorus +76%
Contains less Sodium -94.1%
Contains more Calcium +1004.8%
Contains more Magnesium +125%
Contains more Iron +70.2%
Contains more Potassium +59.6%
Contains more Copper +176.1%
Contains more Zinc +52.4%
Contains more Phosphorus +76%
Contains less Sodium -94.1%

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 C +292.2%
Contains more Vitamin E +113.2%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +39636.4%
Contains more Vitamin A +69.6%
Contains more Vitamin B5 +11.6%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +292.2%
Contains more Vitamin E +113.2%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +39636.4%
Contains more Vitamin A +69.6%
Contains more Vitamin B5 +11.6%
Equal in Vitamin B1 - 0.05

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
53
Pumpkin
Mineral Summary Score
17
Marrow-stem Kale
12
Pumpkin

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 the food
Protein
18%
Marrow-stem Kale
6%
Pumpkin
Carbohydrates
5%
Marrow-stem Kale
7%
Pumpkin
Fats
3%
Marrow-stem Kale
0%
Pumpkin

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 2.3g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Pumpkin Opinion
Calories 32 26 Marrow-stem Kale
Protein 3.02 1 Marrow-stem Kale
Fats 0.61 0.1 Marrow-stem Kale
Vitamin C 35.3 9 Marrow-stem Kale
Carbs 5.42 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.8 Pumpkin
Calcium 232 21 Marrow-stem Kale
Potassium 213 340 Pumpkin
Magnesium 27 12 Marrow-stem Kale
Sugars 0.46 2.76 Pumpkin
Fiber 4 0.5 Marrow-stem Kale
Copper 0.046 0.127 Pumpkin
Zinc 0.21 0.32 Pumpkin
Starch
Phosphorus 25 44 Pumpkin
Sodium 17 1 Pumpkin
Vitamin A 5019 8513 Pumpkin
Vitamin E 2.26 1.06 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.05 Marrow-stem Kale
Vitamin B2 0.13 0.11 Marrow-stem Kale
Vitamin B3 0.742 0.6 Marrow-stem Kale
Vitamin B5 0.267 0.298 Pumpkin
Vitamin B6 0.165 0.061 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 1.1 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.052 Pumpkin
Monounsaturated Fat 0.03 0.013 Marrow-stem Kale
Polyunsaturated fat 0.201 0.005 Marrow-stem Kale
Tryptophan 0.031 0.012 Marrow-stem Kale
Threonine 0.086 0.029 Marrow-stem Kale
Isoleucine 0.1 0.031 Marrow-stem Kale
Leucine 0.151 0.046 Marrow-stem Kale
Lysine 0.117 0.054 Marrow-stem Kale
Methionine 0.033 0.011 Marrow-stem Kale
Phenylalanine 0.087 0.032 Marrow-stem Kale
Valine 0.12 0.035 Marrow-stem Kale
Histidine 0.047 0.016 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.