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  6. Marrow-stem Kale vs. Spaghetti

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

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Important differences between marrow-stem Kale and spaghetti

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, manganese, vitamin B6, and fiber; however, spaghetti is richer in selenium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Pasta, cooked, unenriched, without added salt.

Infographic

Marrow-stem Kale vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3214.3%
Contains more PotassiumPotassium +384.1%
Contains more ManganeseManganese +104.3%
Contains more CopperCopper +117.4%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +132%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +1930.8%
~equal in Iron ~0.5mg

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spaghetti DV% diff.
Vitamin K 437.1µg 0µg 364%
Selenium 1.3µg 26.4µg 46%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 7µg 31%
Vitamin A 251µg 0µg 28%
Calcium 232mg 7mg 23%
Manganese 0.658mg 0.322mg 15%
Vitamin E 2.26mg 0.06mg 15%
Starch 26.01g 11%
Vitamin B6 0.165mg 0.049mg 9%
Fiber 4g 1.8g 9%
Carbs 5.42g 30.86g 8%
Vitamin B2 0.13mg 0.02mg 8%
Protein 3.02g 5.8g 6%
Calories 32kcal 158kcal 6%
Copper 0.046mg 0.1mg 6%
Phosphorus 25mg 58mg 5%
Potassium 213mg 44mg 5%
Choline 23.2mg 6.4mg 3%
Vitamin B5 0.267mg 0.112mg 3%
Vitamin B1 0.054mg 0.02mg 3%
Zinc 0.21mg 0.51mg 3%
Vitamin B3 0.742mg 0.4mg 2%
Magnesium 27mg 18mg 2%
Sodium 17mg 1mg 1%
Saturated fat 0.055g 0.176g 1%
Polyunsaturated fat 0.201g 0.326g 1%
Fats 0.61g 0.93g 0%
Net carbs 1.42g 29.06g N/A
Iron 0.47mg 0.5mg 0%
Sugar 0.46g 0.56g N/A
Monounsaturated fat 0.03g 0.131g 0%
Tryptophan 0.031mg 0.083mg 0%
Threonine 0.086mg 0.206mg 0%
Isoleucine 0.1mg 0.228mg 0%
Leucine 0.151mg 0.44mg 0%
Lysine 0.117mg 0.133mg 0%
Methionine 0.033mg 0.065mg 0%
Phenylalanine 0.087mg 0.297mg 0%
Valine 0.12mg 0.262mg 0%
Histidine 0.047mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +44.2%
Contains more OtherOther +375%
Contains more ProteinProtein +92.1%
Contains more FatsFats +52.5%
Contains more CarbsCarbs +469.4%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +336.7%
Contains more Poly. FatPolyunsaturated fat +62.2%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.