Marrow-stem Kale vs. Pumpkin — In-Depth Nutrition Comparison
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Summary of differences between Marrow-stem Kale and Pumpkin
- Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, Manganese, Calcium, Fiber, Vitamin E, and Vitamin B6, while Pumpkin has more Vitamin A, and Copper.
- Marrow-stem Kale covers your daily need of Vitamin K 363% more than Pumpkin.
- Marrow-stem Kale contains 11 times more Calcium than Pumpkin. While Marrow-stem Kale contains 232mg of Calcium, Pumpkin contains only 21mg.
These are the specific foods used in this comparison Collards, raw and Pumpkin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +1004.8% |
| Contains more ManganeseManganese | +426.4% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more PotassiumPotassium | +59.6% |
| Contains more IronIron | +70.2% |
| Contains more CopperCopper | +176.1% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +76% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +292.2% |
| Contains more Vitamin EVitamin E | +113.2% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +23.7% |
| Contains more Vitamin B6Vitamin B6 | +170.5% |
| Contains more Vitamin KVitamin K | +39636.4% |
| Contains more FolateFolate | +706.3% |
| Contains more CholineCholine | +182.9% |
| Contains more Vitamin AVitamin A | +69.6% |
| Contains more Vitamin B5Vitamin B5 | +11.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more ProteinProtein | +202% |
| Contains more FatsFats | +510% |
| Contains more OtherOther | +66.3% |
| Contains more CarbsCarbs | +19.9% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.055 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains more Mono. FatMonounsaturated Fat | +130.8% |
| Contains more Poly. FatPolyunsaturated fat | +3920% |
~equal in
Saturated Fat
~0.052g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 26kcal |
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| Protein | 3.02g | 1g |
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| Fats | 0.61g | 0.1g |
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| Vitamin C | 35.3mg | 9mg |
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| Net carbs | 1.42g | 6g |
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| Carbs | 5.42g | 6.5g |
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| Magnesium | 27mg | 12mg |
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| Calcium | 232mg | 21mg |
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| Potassium | 213mg | 340mg |
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| Iron | 0.47mg | 0.8mg |
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| Sugar | 0.46g | 2.76g |
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| Fiber | 4g | 0.5g |
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| Copper | 0.046mg | 0.127mg |
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| Zinc | 0.21mg | 0.32mg |
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| Phosphorus | 25mg | 44mg |
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| Sodium | 17mg | 1mg |
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| Vitamin A | 5019IU | 8513IU |
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| Vitamin A | 251µg | 426µg |
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| Vitamin E | 2.26mg | 1.06mg |
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| Manganese | 0.658mg | 0.125mg |
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| Selenium | 1.3µg | 0.3µg |
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| Vitamin B1 | 0.054mg | 0.05mg |
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| Vitamin B2 | 0.13mg | 0.11mg |
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| Vitamin B3 | 0.742mg | 0.6mg |
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| Vitamin B5 | 0.267mg | 0.298mg |
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| Vitamin B6 | 0.165mg | 0.061mg |
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| Vitamin K | 437.1µg | 1.1µg |
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| Folate | 129µg | 16µg |
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| Choline | 23.2mg | 8.2mg |
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| Saturated Fat | 0.055g | 0.052g |
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| Monounsaturated Fat | 0.03g | 0.013g |
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| Polyunsaturated fat | 0.201g | 0.005g |
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| Tryptophan | 0.031mg | 0.012mg |
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| Threonine | 0.086mg | 0.029mg |
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| Isoleucine | 0.1mg | 0.031mg |
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| Leucine | 0.151mg | 0.046mg |
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| Lysine | 0.117mg | 0.054mg |
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| Methionine | 0.033mg | 0.011mg |
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| Phenylalanine | 0.087mg | 0.032mg |
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| Valine | 0.12mg | 0.035mg |
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| Histidine | 0.047mg | 0.016mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
51%
Minerals Daily Need Coverage Score
25%
16%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 2.3g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.