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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, 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.
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 127% 69% 201% 793% 238% 118% 135% 8.9% 207% 34%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +559.3%
Contains more PotassiumPotassium +970.4%
Contains more IronIron +4397.9%
Contains more CopperCopper +1450%
Contains more ZincZinc +1961.9%
Contains more PhosphorusPhosphorus +1156%
Contains more ManganeseManganese +141.6%
Contains more SeleniumSelenium +384.6%
~equal in Calcium ~229mg

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% 301% 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 3% 2955% 582% 0% 83% 284% 189% 151% 494% 0% 201% 37% 28%
Contains more Vitamin CVitamin C +3822.2%
Contains more Vitamin KVitamin K +444.3%
Contains more FolateFolate +163.3%
Contains more Vitamin AVitamin A +881.4%
Contains more Vitamin EVitamin E +1187.6%
Contains more Vitamin B1Vitamin B1 +511.1%
Contains more Vitamin B2Vitamin B2 +846.2%
Contains more Vitamin B3Vitamin B3 +1255.8%
Contains more Vitamin B5Vitamin B5 +840.1%
Contains more Vitamin B6Vitamin B6 +1197.6%
Contains more CholineCholine +122%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +697.3%
Contains more ProteinProtein +368.2%
Contains more FatsFats +2013.1%
Contains more CarbsCarbs +896.1%
Contains more OtherOther +482%

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
18% 15% 67%
Saturated Fat: Sat. Fat 2.14 g
Monounsaturated Fat: Mono. Fat 1.695 g
Polyunsaturated fat: Poly. Fat 7.766 g
Contains less Sat. FatSaturated Fat -97.4%
Contains more Mono. FatMonounsaturated Fat +5550%
Contains more Poly. FatPolyunsaturated 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
Calories 32kcal 282kcal Paprika
Protein 3.02g 14.14g Paprika
Fats 0.61g 12.89g Paprika
Vitamin C 35.3mg 0.9mg Marrow-stem Kale
Net carbs 1.42g 19.09g Paprika
Carbs 5.42g 53.99g Paprika
Magnesium 27mg 178mg Paprika
Calcium 232mg 229mg Marrow-stem Kale
Potassium 213mg 2280mg Paprika
Iron 0.47mg 21.14mg Paprika
Sugar 0.46g 10.34g Marrow-stem Kale
Fiber 4g 34.9g Paprika
Copper 0.046mg 0.713mg Paprika
Zinc 0.21mg 4.33mg Paprika
Phosphorus 25mg 314mg Paprika
Sodium 17mg 68mg Marrow-stem Kale
Vitamin A 5019IU 49254IU Paprika
Vitamin A 251µg 2463µg Paprika
Vitamin E 2.26mg 29.1mg Paprika
Manganese 0.658mg 1.59mg Paprika
Selenium 1.3µg 6.3µg Paprika
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
Vitamin K 437.1µg 80.3µg Marrow-stem Kale
Folate 129µg 49µg Marrow-stem Kale
Choline 23.2mg 51.5mg Paprika
Saturated Fat 0.055g 2.14g Marrow-stem Kale
Monounsaturated Fat 0.03g 1.695g Paprika
Polyunsaturated fat 0.201g 7.766g Paprika
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
Fructose 6.71g 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Marrow-stem Kale
385%
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.