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  6. Nectarine vs. Marrow-stem Kale

Nectarine vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between nectarine and marrow-stem Kale

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin B6, vitamin E, fiber, and vitamin B2 than nectarine.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% more.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Nectarines, raw and Collards, raw.

Infographic

Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 CopperCopper +87%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3766.7%
Contains more IronIron +67.9%
Contains more ZincZinc +23.5%
Contains more ManganeseManganese +1118.5%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~213mg
~equal in Phosphorus ~25mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 B3Vitamin B3 +51.6%
Contains more Vitamin CVitamin C +553.7%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +193.5%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +560%
Contains more Vitamin KVitamin K +19768.2%
Contains more FolateFolate +2480%
Contains more CholineCholine +274.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Marrow-stem Kale DV% diff.
Vitamin K 2.2µg 437.1µg 362%
Vitamin C 5.4mg 35.3mg 33%
Folate 5µg 129µg 31%
Vitamin A 17µg 251µg 26%
Manganese 0.054mg 0.658mg 26%
Calcium 6mg 232mg 23%
Vitamin B6 0.025mg 0.165mg 11%
Vitamin E 0.77mg 2.26mg 10%
Fiber 1.7g 4g 9%
Vitamin B2 0.027mg 0.13mg 8%
Protein 1.06g 3.02g 4%
Magnesium 9mg 27mg 4%
Copper 0.086mg 0.046mg 4%
Choline 6.2mg 23.2mg 3%
Fructose 1.37g 2%
Selenium 0µg 1.3µg 2%
Vitamin B3 1.125mg 0.742mg 2%
Vitamin B5 0.185mg 0.267mg 2%
Vitamin B1 0.034mg 0.054mg 2%
Iron 0.28mg 0.47mg 2%
Carbs 10.55g 5.42g 2%
Sodium 0mg 17mg 1%
Polyunsaturated fat 0.113g 0.201g 1%
Calories 44kcal 32kcal 1%
Fats 0.32g 0.61g 0%
Net carbs 8.85g 1.42g N/A
Potassium 201mg 213mg 0%
Sugar 7.89g 0.46g N/A
Zinc 0.17mg 0.21mg 0%
Starch 0.07g 0%
Phosphorus 26mg 25mg 0%
Saturated fat 0.025g 0.055g 0%
Monounsaturated fat 0.088g 0.03g 0%
Tryptophan 0.005mg 0.031mg 0%
Threonine 0.009mg 0.086mg 0%
Isoleucine 0.009mg 0.1mg 0%
Leucine 0.014mg 0.151mg 0%
Lysine 0.016mg 0.117mg 0%
Methionine 0.006mg 0.033mg 0%
Phenylalanine 0.021mg 0.087mg 0%
Valine 0.013mg 0.12mg 0%
Histidine 0.008mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 CarbsCarbs +94.6%
Contains more ProteinProtein +184.9%
Contains more FatsFats +90.6%
Contains more OtherOther +177.1%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +77.9%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.