Marrow-stem Kale vs. Tomato paste — In-Depth Nutrition Comparison
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What are the differences between marrow-stem Kale and tomato paste?
- Marrow-stem Kale is higher in vitamin K, vitamin A, folate, calcium, manganese, and vitamin C, yet tomato paste is higher in copper, iron, potassium, and vitamin B3.
- Marrow-stem Kale's daily need coverage for vitamin K is 355% more.
- Marrow-stem Kale has 11 times more folate than tomato paste. While marrow-stem Kale has 129µg of folate, tomato paste has only 12µg.
- The glycemic index of marrow-stem Kale is lower.
We used Collards, raw and Tomato products, canned, paste, without salt added types in this article.
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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 CalciumCalcium | +544.4% |
| Contains less SodiumSodium | -71.2% |
| Contains more ManganeseManganese | +117.9% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +376.1% |
| Contains more IronIron | +534% |
| Contains more CopperCopper | +693.5% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +232% |
| Contains more SeleniumSelenium | +307.7% |
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 CVitamin C | +61.2% |
| Contains more Vitamin AVitamin A | +230.3% |
| Contains more Vitamin B5Vitamin B5 | +88% |
| Contains more Vitamin KVitamin K | +3734.2% |
| Contains more FolateFolate | +975% |
| Contains more Vitamin EVitamin E | +90.3% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B2Vitamin B2 | +17.7% |
| Contains more Vitamin B3Vitamin B3 | +314.6% |
| Contains more Vitamin B6Vitamin B6 | +30.9% |
| Contains more CholineCholine | +65.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 11.4µg | 355% |
| Copper | 0.046mg | 0.365mg | 35% |
| Iron | 0.47mg | 2.98mg | 31% |
| Folate | 129µg | 12µg | 29% |
| Potassium | 213mg | 1014mg | 24% |
| Calcium | 232mg | 36mg | 20% |
| Vitamin A | 251µg | 76µg | 19% |
| Vitamin B3 | 0.742mg | 3.076mg | 15% |
| Manganese | 0.658mg | 0.302mg | 15% |
| Vitamin C | 35.3mg | 21.9mg | 15% |
| Vitamin E | 2.26mg | 4.3mg | 14% |
| Phosphorus | 25mg | 83mg | 8% |
| Selenium | 1.3µg | 5.3µg | 7% |
| Fructose | 5.85g | 7% | |
| Magnesium | 27mg | 42mg | 4% |
| Vitamin B6 | 0.165mg | 0.216mg | 4% |
| Carbs | 5.42g | 18.91g | 4% |
| Zinc | 0.21mg | 0.63mg | 4% |
| Vitamin B5 | 0.267mg | 0.142mg | 3% |
| Choline | 23.2mg | 38.5mg | 3% |
| Calories | 32kcal | 82kcal | 3% |
| Protein | 3.02g | 4.32g | 3% |
| Vitamin B2 | 0.13mg | 0.153mg | 2% |
| Sodium | 17mg | 59mg | 2% |
| Vitamin B1 | 0.054mg | 0.06mg | 1% |
| Fats | 0.61g | 0.47g | 0% |
| Net carbs | 1.42g | 14.81g | N/A |
| Sugar | 0.46g | 12.18g | N/A |
| Fiber | 4g | 4.1g | 0% |
| Starch | 0.22g | 0% | |
| Saturated fat | 0.055g | 0.1g | 0% |
| Monounsaturated fat | 0.03g | 0.067g | 0% |
| Polyunsaturated fat | 0.201g | 0.16g | 0% |
| Tryptophan | 0.031mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0.133mg | 0% |
| Isoleucine | 0.1mg | 0.089mg | 0% |
| Leucine | 0.151mg | 0.124mg | 0% |
| Lysine | 0.117mg | 0.134mg | 0% |
| Methionine | 0.033mg | 0.027mg | 0% |
| Phenylalanine | 0.087mg | 0.13mg | 0% |
| Valine | 0.12mg | 0.088mg | 0% |
| Histidine | 0.047mg | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more FatsFats | +29.8% |
| Contains more WaterWater | +21.9% |
| Contains more ProteinProtein | +43% |
| Contains more CarbsCarbs | +248.9% |
| Contains more OtherOther | +110.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains less Sat. FatSaturated fat | -45% |
| Contains more Poly. FatPolyunsaturated fat | +25.6% |
| Contains more Mono. FatMonounsaturated fat | +123.3% |
