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

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How are Marrow-stem Kale and Paprika different?

  • Marrow-stem Kale is higher in Vitamin K, however, Paprika is richer in Iron, Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Vitamin B2, Copper, Potassium, and Vitamin B3.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 297% higher.

Collards, raw and Spices, paprika are the varieties used in this article.

Infographic

Marrow-stem Kale vs Paprika 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 less Sodium -75%
Contains more Iron +4397.9%
Contains more Magnesium +559.3%
Contains more Phosphorus +1156%
Contains more Potassium +970.4%
Contains more Zinc +1961.9%
Contains more Copper +1450%
Contains more Manganese +141.6%
Contains more Selenium +384.6%
Equal in Calcium - 229
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 69% 793% 128% 135% 202% 9% 119% 238% 208% 35%
Contains less Sodium -75%
Contains more Iron +4397.9%
Contains more Magnesium +559.3%
Contains more Phosphorus +1156%
Contains more Potassium +970.4%
Contains more Zinc +1961.9%
Contains more Copper +1450%
Contains more Manganese +141.6%
Contains more Selenium +384.6%
Equal in Calcium - 229

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 C +3822.2%
Contains more Folate +163.3%
Contains more Vitamin K +444.3%
Contains more Vitamin A +881.4%
Contains more Vitamin E +1187.6%
Contains more Vitamin B1 +511.1%
Contains more Vitamin B2 +846.2%
Contains more Vitamin B3 +1255.8%
Contains more Vitamin B5 +840.1%
Contains more Vitamin B6 +1197.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2956% 583% 0% 3% 83% 284% 189% 151% 495% 37% 0% 201%
Contains more Vitamin C +3822.2%
Contains more Folate +163.3%
Contains more Vitamin K +444.3%
Contains more Vitamin A +881.4%
Contains more Vitamin E +1187.6%
Contains more Vitamin B1 +511.1%
Contains more Vitamin B2 +846.2%
Contains more Vitamin B3 +1255.8%
Contains more Vitamin B5 +840.1%
Contains more Vitamin B6 +1197.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +697.3%
Contains more Protein +368.2%
Contains more Fats +2013.1%
Contains more Carbs +896.1%
Contains more Other +482%
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
14% 13% 54% 11% 8%
Protein: 14.14 g
Fats: 12.89 g
Carbs: 53.99 g
Water: 11.24 g
Other: 7.74 g
Contains more Water +697.3%
Contains more Protein +368.2%
Contains more Fats +2013.1%
Contains more Carbs +896.1%
Contains more Other +482%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +3763.7%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
18% 15% 67%
Saturated Fat: 2.14 g
Monounsaturated Fat: 1.695 g
Polyunsaturated fat: 7.766 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +3763.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Paprika
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Paprika Opinion
Net carbs 1.42g 19.09g Paprika
Protein 3.02g 14.14g Paprika
Fats 0.61g 12.89g Paprika
Carbs 5.42g 53.99g Paprika
Calories 32kcal 282kcal Paprika
Fructose 6.71g Paprika
Sugar 0.46g 10.34g Marrow-stem Kale
Fiber 4g 34.9g Paprika
Calcium 232mg 229mg Marrow-stem Kale
Iron 0.47mg 21.14mg Paprika
Magnesium 27mg 178mg Paprika
Phosphorus 25mg 314mg Paprika
Potassium 213mg 2280mg Paprika
Sodium 17mg 68mg Marrow-stem Kale
Zinc 0.21mg 4.33mg Paprika
Copper 0.046mg 0.713mg Paprika
Manganese 0.658mg 1.59mg Paprika
Selenium 1.3µg 6.3µg Paprika
Vitamin A 5019IU 49254IU Paprika
Vitamin A RAE 251µg 2463µg Paprika
Vitamin E 2.26mg 29.1mg Paprika
Vitamin C 35.3mg 0.9mg Marrow-stem Kale
Vitamin B1 0.054mg 0.33mg Paprika
Vitamin B2 0.13mg 1.23mg Paprika
Vitamin B3 0.742mg 10.06mg Paprika
Vitamin B5 0.267mg 2.51mg Paprika
Vitamin B6 0.165mg 2.141mg Paprika
Folate 129µg 49µg Marrow-stem Kale
Vitamin K 437.1µg 80.3µg Marrow-stem Kale
Tryptophan 0.031mg 0.07mg Paprika
Threonine 0.086mg 0.49mg Paprika
Isoleucine 0.1mg 0.57mg Paprika
Leucine 0.151mg 0.92mg Paprika
Lysine 0.117mg 0.69mg Paprika
Methionine 0.033mg 0.2mg Paprika
Phenylalanine 0.087mg 0.61mg Paprika
Valine 0.12mg 0.75mg Paprika
Histidine 0.047mg 0.25mg Paprika
Saturated Fat 0.055g 2.14g Marrow-stem Kale
Monounsaturated Fat 0.03g 1.695g Paprika
Polyunsaturated fat 0.201g 7.766g Paprika
Omega-3 - ALA 0.453g Paprika

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Paprika
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
147%
Marrow-stem Kale
415%
Paprika
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
193%
Paprika

Comparison summary

Which food is richer in minerals?
Paprika
Paprika is relatively richer in minerals
Which food is lower in glycemic index?
Paprika
Paprika is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Paprika
Paprika is relatively richer in vitamins
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 9.88g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 2.085g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/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.