Nachos vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are nachos and marrow-stem Kale different?
- Nachos are higher in phosphorus, selenium, and vitamin E; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium.
- Daily need coverage for vitamin K for marrow-stem Kale is 348% higher.
- Nachos contain 18 times more sodium than marrow-stem Kale. While nachos contain 313mg of sodium, marrow-stem Kale contains only 17mg.
- Marrow-stem Kale has a lower glycemic index (32) than nachos (75).
Fast foods, nachos, with cheese and Collards, raw are the varieties used 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 MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +70% |
| Contains more IronIron | +59.6% |
| Contains more CopperCopper | +39.1% |
| Contains more ZincZinc | +309.5% |
| Contains more PhosphorusPhosphorus | +692% |
| Contains more SeleniumSelenium | +561.5% |
| Contains more CalciumCalcium | +268.3% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +251.9% |
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.
| Contains more Vitamin EVitamin E | +80.5% |
| Contains more Vitamin B1Vitamin B1 | +127.8% |
| Contains more Vitamin B5Vitamin B5 | +42.3% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +13.8% |
| Contains more Vitamin CVitamin C | +3109.1% |
| Contains more Vitamin AVitamin A | +4920% |
| Contains more Vitamin B3Vitamin B3 | +17.8% |
| Contains more Vitamin KVitamin K | +2164.8% |
| Contains more FolateFolate | +1190% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +43% |
| Contains more FatsFats | +3424.6% |
| Contains more CarbsCarbs | +544.1% |
| Contains more OtherOther | +40.6% |
| Contains more WaterWater | +139.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 g
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 | +46633.3% |
| Contains more Poly. FatPolyunsaturated fat | +2407.5% |
| Contains less Sat. FatSaturated fat | -97.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 19.3µg | 437.1µg | 348% |
| Vitamin C | 1.1mg | 35.3mg | 38% |
| Monounsaturated fat | 14.02g | 0.03g | 35% |
| Fats | 21.5g | 0.61g | 32% |
| Polyunsaturated fat | 5.04g | 0.201g | 32% |
| Folate | 10µg | 129µg | 30% |
| Vitamin A | 5µg | 251µg | 27% |
| Phosphorus | 198mg | 25mg | 25% |
| Manganese | 0.187mg | 0.658mg | 20% |
| Calcium | 63mg | 232mg | 17% |
| Calories | 343kcal | 32kcal | 16% |
| Selenium | 8.6µg | 1.3µg | 13% |
| Sodium | 313mg | 17mg | 13% |
| Vitamin E | 4.08mg | 2.26mg | 12% |
| Starch | 28.33g | 12% | |
| Saturated fat | 2.173g | 0.055g | 10% |
| Carbs | 34.91g | 5.42g | 10% |
| Vitamin B1 | 0.123mg | 0.054mg | 6% |
| Zinc | 0.86mg | 0.21mg | 6% |
| Potassium | 362mg | 213mg | 4% |
| Magnesium | 42mg | 27mg | 4% |
| Iron | 0.75mg | 0.47mg | 4% |
| Vitamin B6 | 0.215mg | 0.165mg | 4% |
| Fiber | 3.2g | 4g | 3% |
| Protein | 4.32g | 3.02g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Copper | 0.064mg | 0.046mg | 2% |
| Vitamin B5 | 0.38mg | 0.267mg | 2% |
| Choline | 26.4mg | 23.2mg | 1% |
| Vitamin B3 | 0.63mg | 0.742mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Net carbs | 31.71g | 1.42g | N/A |
| Sugar | 2.17g | 0.46g | N/A |
| Vitamin B2 | 0.133mg | 0.13mg | 0% |
| Trans fat | 0.058g | 0g | N/A |
| Tryptophan | 0.042mg | 0.031mg | 0% |
| Threonine | 0.156mg | 0.086mg | 0% |
| Isoleucine | 0.187mg | 0.1mg | 0% |
| Leucine | 0.521mg | 0.151mg | 0% |
| Lysine | 0.156mg | 0.117mg | 0% |
| Methionine | 0.094mg | 0.033mg | 0% |
| Phenylalanine | 0.229mg | 0.087mg | 0% |
| Valine | 0.25mg | 0.12mg | 0% |
| Histidine | 0.135mg | 0.047mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
120%
Minerals Daily Need Coverage Score
35%
25%
Comparison summary
Which food is richer in minerals?
Nachos is relatively richer in minerals
Which food is cheaper?
Nachos is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 2.118g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
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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.