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  6. Mixed nuts vs. Marrow-stem Kale

Mixed nuts vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are mixed nuts and marrow-stem Kale different?

  • Mixed nuts are richer in copper, phosphorus, manganese, selenium, magnesium, and vitamin B3, while marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 360% more than mixed nuts.
  • Mixed nuts contain 158 times more saturated fat than marrow-stem Kale. Mixed nuts contain 8.711g of saturated fat, while marrow-stem Kale contains 0.055g.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Collards, raw types were used in this article.

Infographic

Mixed nuts vs Marrow-stem Kale infographic
Infographic link

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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
Contains more MagnesiumMagnesium +748.1%
Contains more PotassiumPotassium +196.7%
Contains more IronIron +455.3%
Contains more CopperCopper +1871.7%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +1724%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +210%
Contains more SeleniumSelenium +2507.7%
Contains more CalciumCalcium +98.3%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin EVitamin E +246%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +50.8%
Contains more Vitamin B3Vitamin B3 +938.9%
Contains more Vitamin B5Vitamin B5 +327%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more CholineCholine +124.1%
Contains more Vitamin CVitamin C +6960%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7568.4%
Contains more FolateFolate +55.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Marrow-stem Kale DV% diff.
Vitamin K 5.7µg 437.1µg 360%
Polyunsaturated fat 14.612g 0.201g 96%
Copper 0.907mg 0.046mg 96%
Fats 53.95g 0.61g 82%
Monounsaturated fat 28.488g 0.03g 71%
Phosphorus 456mg 25mg 62%
Manganese 2.04mg 0.658mg 60%
Selenium 33.9µg 1.3µg 59%
Magnesium 229mg 27mg 48%
Vitamin B3 7.709mg 0.742mg 44%
Vitamin C 0.5mg 35.3mg 39%
Saturated fat 8.711g 0.055g 39%
Vitamin E 7.82mg 2.26mg 37%
Protein 20.04g 3.02g 34%
Calories 607kcal 32kcal 29%
Zinc 3.36mg 0.21mg 29%
Vitamin A 0µg 251µg 28%
Iron 2.61mg 0.47mg 27%
Vitamin B5 1.14mg 0.267mg 17%
Vitamin B6 0.352mg 0.165mg 14%
Calcium 117mg 232mg 12%
Fiber 7g 4g 12%
Potassium 632mg 213mg 12%
Folate 83µg 129µg 12%
Vitamin B1 0.189mg 0.054mg 11%
Choline 52mg 23.2mg 5%
Carbs 21.05g 5.42g 5%
Vitamin B2 0.196mg 0.13mg 5%
Starch 4.2g 2%
Sodium 5mg 17mg 1%
Net carbs 14.05g 1.42g N/A
Sugar 4.15g 0.46g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.031mg 0%
Threonine 0.703mg 0.086mg 0%
Isoleucine 0.826mg 0.1mg 0%
Leucine 1.656mg 0.151mg 0%
Lysine 0.782mg 0.117mg 0%
Methionine 0.283mg 0.033mg 0%
Phenylalanine 1.182mg 0.087mg 0%
Valine 1.001mg 0.12mg 0%
Histidine 0.572mg 0.047mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +563.6%
Contains more FatsFats +8744.3%
Contains more CarbsCarbs +288.4%
Contains more OtherOther +116.5%
Contains more WaterWater +4208.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +94860%
Contains more Poly. FatPolyunsaturated fat +7169.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.