Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Pumpkin

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

Compare

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 for 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.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Collards, raw and Pumpkin, raw.

Infographic

Marrow-stem Kale vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +69.7%
Contains more Vitamin B5Vitamin B5 +11.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pumpkin DV% diff.
Vitamin K 437.1µg 1.1µg 363%
Vitamin C 35.3mg 9mg 29%
Folate 129µg 16µg 28%
Manganese 0.658mg 0.125mg 23%
Calcium 232mg 21mg 21%
Vitamin A 251µg 426µg 19%
Fiber 4g 0.5g 14%
Copper 0.046mg 0.127mg 9%
Vitamin B6 0.165mg 0.061mg 8%
Vitamin E 2.26mg 1.06mg 8%
Magnesium 27mg 12mg 4%
Potassium 213mg 340mg 4%
Iron 0.47mg 0.8mg 4%
Protein 3.02g 1g 4%
Choline 23.2mg 8.2mg 3%
Phosphorus 25mg 44mg 3%
Selenium 1.3µg 0.3µg 2%
Vitamin B2 0.13mg 0.11mg 2%
Sodium 17mg 1mg 1%
Polyunsaturated fat 0.201g 0.005g 1%
Zinc 0.21mg 0.32mg 1%
Vitamin B3 0.742mg 0.6mg 1%
Vitamin B5 0.267mg 0.298mg 1%
Fats 0.61g 0.1g 1%
Calories 32kcal 26kcal 0%
Carbs 5.42g 6.5g 0%
Net carbs 1.42g 6g N/A
Sugar 0.46g 2.76g N/A
Vitamin B1 0.054mg 0.05mg 0%
Saturated fat 0.055g 0.052g 0%
Monounsaturated fat 0.03g 0.013g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.086mg 0.029mg 0%
Isoleucine 0.1mg 0.031mg 0%
Leucine 0.151mg 0.046mg 0%
Lysine 0.117mg 0.054mg 0%
Methionine 0.033mg 0.011mg 0%
Phenylalanine 0.087mg 0.032mg 0%
Valine 0.12mg 0.035mg 0%
Histidine 0.047mg 0.016mg 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
7% 92%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
74% 19% 7%
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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.