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  6. Marrow-stem Kale vs. Pretzel

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

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How are marrow-stem Kale and pretzel different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium, while pretzel is higher in iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than pretzel.
  • Marrow-stem Kale is lower in sodium.
  • Pretzel has a higher glycemic index (83) than marrow-stem Kale (32).

Collards, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Marrow-stem Kale vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +759.3%
Contains less SodiumSodium -98.6%
Contains more IronIron +874.5%
Contains more CopperCopper +239.1%
Contains more ZincZinc +395.2%
Contains more PhosphorusPhosphorus +412%
Contains more ManganeseManganese +54.3%
Contains more SeleniumSelenium +238.5%
~equal in Magnesium ~29mg
~equal in Potassium ~223mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +1581%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +380.9%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +15510.7%
Contains more Vitamin B1Vitamin B1 +685.2%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +610.2%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more FolateFolate +28.7%
Contains more CholineCholine +27.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pretzel DV% diff.
Vitamin K 437.1µg 2.8µg 362%
Sodium 17mg 1240mg 53%
Iron 0.47mg 4.58mg 51%
Vitamin C 35.3mg 2.1mg 37%
Vitamin B1 0.054mg 0.424mg 31%
Starch 72.58g 30%
Vitamin B3 0.742mg 5.27mg 28%
Vitamin A 251µg 0µg 28%
Carbs 5.42g 80.39g 25%
Calcium 232mg 27mg 21%
Calories 32kcal 384kcal 18%
Manganese 0.658mg 1.015mg 16%
Vitamin B2 0.13mg 0.332mg 16%
Phosphorus 25mg 128mg 15%
Protein 3.02g 10.04g 14%
Copper 0.046mg 0.156mg 12%
Vitamin E 2.26mg 0.47mg 12%
Folate 129µg 166µg 9%
Zinc 0.21mg 1.04mg 8%
Vitamin B6 0.165mg 0.074mg 7%
Polyunsaturated fat 0.201g 1.291g 7%
Selenium 1.3µg 4.4µg 6%
Fats 0.61g 2.93g 4%
Fiber 4g 3.4g 2%
Saturated fat 0.055g 0.391g 2%
Monounsaturated fat 0.03g 0.727g 2%
Vitamin B5 0.267mg 0.322mg 1%
Choline 23.2mg 29.5mg 1%
Net carbs 1.42g 76.99g N/A
Magnesium 27mg 29mg 0%
Potassium 213mg 223mg 0%
Sugar 0.46g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.031mg 0.097mg 0%
Threonine 0.086mg 0.25mg 0%
Isoleucine 0.1mg 0.407mg 0%
Leucine 0.151mg 0.757mg 0%
Lysine 0.117mg 0.257mg 0%
Methionine 0.033mg 0.177mg 0%
Phenylalanine 0.087mg 0.52mg 0%
Valine 0.12mg 0.48mg 0%
Histidine 0.047mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2763.3%
Contains more ProteinProtein +232.5%
Contains more FatsFats +380.3%
Contains more CarbsCarbs +1383.2%
Contains more OtherOther +163.9%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +2323.3%
Contains more Poly. FatPolyunsaturated fat +542.3%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.