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  6. Nutmeg vs. Marrow-stem Kale

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

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What are the main differences between nutmeg and marrow-stem Kale?

  • Nutmeg is richer in copper, manganese, fiber, magnesium, iron, and phosphorus, yet marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Nutmeg has 472 times more saturated fat than marrow-stem Kale. Nutmeg has 25.94g of saturated fat, while marrow-stem Kale has 0.055g.
  • Nutmeg has a lower glycemic index than marrow-stem Kale.

We used Spices, nutmeg, ground and Collards, raw types in this comparison.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +577.8%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +546.8%
Contains more CopperCopper +2132.6%
Contains more ZincZinc +923.8%
Contains more PhosphorusPhosphorus +752%
Contains more ManganeseManganese +340.7%
Contains more SeleniumSelenium +23.1%
Contains more CalciumCalcium +26.1%
~equal in Sodium ~17mg

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.
Nutmeg
Nutmeg
2
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 B1Vitamin B1 +540.7%
Contains more Vitamin B3Vitamin B3 +75.1%
Contains more Vitamin CVitamin C +1076.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.7%
Contains more CholineCholine +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Saturated fat 25.94g 0.055g 118%
Copper 1.027mg 0.046mg 109%
Manganese 2.9mg 0.658mg 97%
Fiber 20.8g 4g 67%
Fats 36.31g 0.61g 55%
Magnesium 183mg 27mg 37%
Vitamin C 3mg 35.3mg 36%
Iron 3.04mg 0.47mg 32%
Vitamin A 5µg 251µg 27%
Phosphorus 213mg 25mg 27%
Calories 525kcal 32kcal 25%
Vitamin B1 0.346mg 0.054mg 24%
Zinc 2.15mg 0.21mg 18%
Vitamin E 0mg 2.26mg 15%
Carbs 49.29g 5.42g 15%
Folate 76µg 129µg 13%
Monounsaturated fat 3.22g 0.03g 8%
Protein 5.84g 3.02g 6%
Vitamin B2 0.057mg 0.13mg 6%
Vitamin B5 0.267mg 5%
Calcium 184mg 232mg 5%
Potassium 350mg 213mg 4%
Choline 8.8mg 23.2mg 3%
Vitamin B3 1.299mg 0.742mg 3%
Selenium 1.6µg 1.3µg 1%
Polyunsaturated fat 0.35g 0.201g 1%
Net carbs 28.49g 1.42g N/A
Sugar 2.99g 0.46g N/A
Sodium 16mg 17mg 0%
Vitamin B6 0.16mg 0.165mg 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +93.4%
Contains more FatsFats +5852.5%
Contains more CarbsCarbs +809.4%
Contains more OtherOther +75.2%
Contains more WaterWater +1338.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +10633.3%
Contains more Poly. FatPolyunsaturated fat +74.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.