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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.

Infographic

Nachos vs Marrow-stem Kale 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.
Nachos
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 +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.
Nachos
6
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +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
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 +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.
Nachos Marrow-stem Kale
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nachos Marrow-stem Kale 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?

ok
ok
is better in case of low diet
Nachos Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Nachos
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
35%
Nachos
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.118g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 43)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.