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Marrow-stem Kale vs. Spinach pasta — In-Depth Nutrition Comparison

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What are the main differences between Marrow-stem Kale and Spinach pasta?

  • Marrow-stem Kale is richer in Vitamin C, Vitamin A RAE, and Calcium, yet Spinach pasta is richer in Vitamin B1, Iron, Vitamin B2, Phosphorus, Vitamin B3, and Copper.
  • Spinach pasta's daily need coverage for Vitamin B1 is 46% higher.

We used Collards, raw and Pasta, fresh-refrigerated, spinach, as purchased types in this comparison.

Infographic

Marrow-stem Kale vs Spinach pasta 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 more Calcium +439.5%
Contains less Sodium -37%
Contains more Iron +602.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +492%
Contains more Potassium +27.7%
Contains more Zinc +566.7%
Contains more Copper +328.3%
Contains more Manganese +18.7%
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 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Contains more Calcium +439.5%
Contains less Sodium -37%
Contains more Iron +602.1%
Contains more Magnesium +133.3%
Contains more Phosphorus +492%
Contains more Potassium +27.7%
Contains more Zinc +566.7%
Contains more Copper +328.3%
Contains more Manganese +18.7%

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 A +1982.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.8%
Contains more Vitamin B2 +206.2%
Contains more Vitamin B3 +366.3%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +90.9%
Contains more Folate +37.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0% 0%
Contains more Vitamin A +1982.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1027.8%
Contains more Vitamin B2 +206.2%
Contains more Vitamin B3 +366.3%
Contains more Vitamin B5 +157.7%
Contains more Vitamin B6 +90.9%
Contains more Folate +37.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +197.7%
Contains more Other +62.2%
Contains more Protein +272.8%
Contains more Fats +244.3%
Contains more Carbs +928%
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more Water +197.7%
Contains more Other +62.2%
Contains more Protein +272.8%
Contains more Fats +244.3%
Contains more Carbs +928%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +2096.7%
Contains more Polyunsaturated fat +132.3%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +2096.7%
Contains more Polyunsaturated fat +132.3%

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 Spinach pasta
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spinach pasta Opinion
Net carbs 1.42g 55.72g Spinach pasta
Protein 3.02g 11.26g Spinach pasta
Fats 0.61g 2.1g Spinach pasta
Carbs 5.42g 55.72g Spinach pasta
Calories 32kcal 289kcal Spinach pasta
Sugar 0.46g Spinach pasta
Fiber 4g Marrow-stem Kale
Calcium 232mg 43mg Marrow-stem Kale
Iron 0.47mg 3.3mg Spinach pasta
Magnesium 27mg 63mg Spinach pasta
Phosphorus 25mg 148mg Spinach pasta
Potassium 213mg 272mg Spinach pasta
Sodium 17mg 27mg Marrow-stem Kale
Zinc 0.21mg 1.4mg Spinach pasta
Copper 0.046mg 0.197mg Spinach pasta
Manganese 0.658mg 0.781mg Spinach pasta
Selenium 1.3µg Marrow-stem Kale
Vitamin A 5019IU 241IU Marrow-stem Kale
Vitamin A RAE 251µg 25µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.609mg Spinach pasta
Vitamin B2 0.13mg 0.398mg Spinach pasta
Vitamin B3 0.742mg 3.46mg Spinach pasta
Vitamin B5 0.267mg 0.688mg Spinach pasta
Vitamin B6 0.165mg 0.315mg Spinach pasta
Folate 129µg 177µg Spinach pasta
Vitamin B12 0µg 0.31µg Spinach pasta
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.031mg 0.15mg Spinach pasta
Threonine 0.086mg 0.352mg Spinach pasta
Isoleucine 0.1mg 0.488mg Spinach pasta
Leucine 0.151mg 0.813mg Spinach pasta
Lysine 0.117mg 0.336mg Spinach pasta
Methionine 0.033mg 0.208mg Spinach pasta
Phenylalanine 0.087mg 0.56mg Spinach pasta
Valine 0.12mg 0.544mg Spinach pasta
Histidine 0.047mg 0.237mg Spinach pasta
Cholesterol 0mg 73mg Marrow-stem Kale
Saturated Fat 0.055g 0.483g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.659g Spinach pasta
Polyunsaturated fat 0.201g 0.467g Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Spinach pasta
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
137%
Marrow-stem Kale
47%
Spinach pasta
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
48%
Spinach pasta

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.428g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.