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Marrow-stem Kale vs. Cayenne pepper — In-Depth Nutrition Comparison

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Important differences between Marrow-stem Kale and Cayenne pepper

  • Marrow-stem Kale has more Vitamin K, however, Cayenne pepper is richer in Vitamin A, Vitamin E, Vitamin B6, Fiber, Iron, Vitamin B2, Manganese, Potassium, and Vitamin B3.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 297% more.

The food varieties used in the comparison are Collards, raw and Spices, pepper, red or cayenne.

Infographic

Marrow-stem Kale vs Cayenne pepper 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more CalciumCalcium +56.8%
Contains less SodiumSodium -43.3%
Contains more MagnesiumMagnesium +463%
Contains more PotassiumPotassium +845.5%
Contains more IronIron +1559.6%
Contains more CopperCopper +710.9%
Contains more ZincZinc +1081%
Contains more PhosphorusPhosphorus +1072%
Contains more ManganeseManganese +204%
Contains more SeleniumSelenium +576.9%

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 255% 2497% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +444.3%
Contains more FolateFolate +21.7%
Contains more Vitamin CVitamin C +116.4%
Contains more Vitamin AVitamin A +729%
Contains more Vitamin EVitamin E +1219.9%
Contains more Vitamin B1Vitamin B1 +507.4%
Contains more Vitamin B2Vitamin B2 +606.9%
Contains more Vitamin B3Vitamin B3 +1072.6%
Contains more Vitamin B6Vitamin B6 +1384.8%
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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +1013.3%
Contains more ProteinProtein +297.7%
Contains more FatsFats +2731.1%
Contains more CarbsCarbs +944.8%
Contains more OtherOther +354.1%

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
23% 19% 58%
Saturated Fat: Sat. Fat 3.26 g
Monounsaturated Fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated Fat -98.3%
Contains more Mono. FatMonounsaturated Fat +9066.7%
Contains more Poly. FatPolyunsaturated fat +4064.2%

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 Cayenne pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cayenne pepper Opinion
Calories 32kcal 318kcal Cayenne pepper
Protein 3.02g 12.01g Cayenne pepper
Fats 0.61g 17.27g Cayenne pepper
Vitamin C 35.3mg 76.4mg Cayenne pepper
Net carbs 1.42g 29.43g Cayenne pepper
Carbs 5.42g 56.63g Cayenne pepper
Magnesium 27mg 152mg Cayenne pepper
Calcium 232mg 148mg Marrow-stem Kale
Potassium 213mg 2014mg Cayenne pepper
Iron 0.47mg 7.8mg Cayenne pepper
Sugar 0.46g 10.34g Marrow-stem Kale
Fiber 4g 27.2g Cayenne pepper
Copper 0.046mg 0.373mg Cayenne pepper
Zinc 0.21mg 2.48mg Cayenne pepper
Phosphorus 25mg 293mg Cayenne pepper
Sodium 17mg 30mg Marrow-stem Kale
Vitamin A 5019IU 41610IU Cayenne pepper
Vitamin A 251µg 2081µg Cayenne pepper
Vitamin E 2.26mg 29.83mg Cayenne pepper
Manganese 0.658mg 2mg Cayenne pepper
Selenium 1.3µg 8.8µg Cayenne pepper
Vitamin B1 0.054mg 0.328mg Cayenne pepper
Vitamin B2 0.13mg 0.919mg Cayenne pepper
Vitamin B3 0.742mg 8.701mg Cayenne pepper
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.165mg 2.45mg Cayenne pepper
Vitamin K 437.1µg 80.3µg Marrow-stem Kale
Folate 129µg 106µg Marrow-stem Kale
Choline 23.2mg 51.5mg Cayenne pepper
Saturated Fat 0.055g 3.26g Marrow-stem Kale
Monounsaturated Fat 0.03g 2.75g Cayenne pepper
Polyunsaturated fat 0.201g 8.37g Cayenne pepper
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

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

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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
360%
Cayenne pepper
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
125%
Cayenne pepper

Comparison summary

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 - 13mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 3.205g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.