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

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Differences between hazelnut and marrow-stem Kale

  • Hazelnut is higher in manganese, copper, vitamin E, iron, vitamin B1, phosphorus, and magnesium; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 352% higher.
  • Hazelnut has 38 times more copper than marrow-stem Kale. While hazelnut has 1.725mg of copper, marrow-stem Kale has only 0.046mg.
  • Hazelnut has a lower glycemic index (15) than marrow-stem Kale (32).

The food types used in this comparison are Nuts, hazelnuts or filberts and Collards, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +503.7%
Contains more PotassiumPotassium +219.2%
Contains more IronIron +900%
Contains more CopperCopper +3650%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +1060%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +838.4%
Contains more SeleniumSelenium +84.6%
Contains more CalciumCalcium +103.5%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +565%
Contains more Vitamin B1Vitamin B1 +1090.7%
Contains more Vitamin B3Vitamin B3 +142.6%
Contains more Vitamin B5Vitamin B5 +243.8%
Contains more Vitamin B6Vitamin B6 +241.2%
Contains more CholineCholine +96.6%
Contains more Vitamin CVitamin C +460.3%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin KVitamin K +2978.2%
Contains more FolateFolate +14.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +395%
Contains more FatsFats +9859%
Contains more CarbsCarbs +208.1%
Contains more OtherOther +72.2%
Contains more WaterWater +1587.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +152073.3%
Contains more Poly. FatPolyunsaturated fat +3840.3%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Marrow-stem Kale DV% diff.
Vitamin K 14.2µg 437.1µg 352%
Manganese 6.175mg 0.658mg 240%
Copper 1.725mg 0.046mg 187%
Monounsaturated fat 45.652g 0.03g 114%
Fats 60.75g 0.61g 93%
Vitamin E 15.03mg 2.26mg 85%
Iron 4.7mg 0.47mg 53%
Polyunsaturated fat 7.92g 0.201g 51%
Vitamin B1 0.643mg 0.054mg 49%
Phosphorus 290mg 25mg 38%
Vitamin C 6.3mg 35.3mg 32%
Magnesium 163mg 27mg 32%
Vitamin B6 0.563mg 0.165mg 31%
Calories 628kcal 32kcal 30%
Vitamin A 1µg 251µg 28%
Protein 14.95g 3.02g 24%
Fiber 9.7g 4g 23%
Saturated fat 4.464g 0.055g 20%
Zinc 2.45mg 0.21mg 20%
Potassium 680mg 213mg 14%
Vitamin B5 0.918mg 0.267mg 13%
Calcium 114mg 232mg 12%
Vitamin B3 1.8mg 0.742mg 7%
Choline 45.6mg 23.2mg 4%
Folate 113µg 129µg 4%
Carbs 16.7g 5.42g 4%
Selenium 2.4µg 1.3µg 2%
Sodium 0mg 17mg 1%
Vitamin B2 0.113mg 0.13mg 1%
Net carbs 7g 1.42g N/A
Sugar 4.34g 0.46g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0.031mg 0%
Threonine 0.497mg 0.086mg 0%
Isoleucine 0.545mg 0.1mg 0%
Leucine 1.063mg 0.151mg 0%
Lysine 0.42mg 0.117mg 0%
Methionine 0.221mg 0.033mg 0%
Phenylalanine 0.663mg 0.087mg 0%
Valine 0.701mg 0.12mg 0%
Histidine 0.432mg 0.047mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
197%
Hazelnut
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.88g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 4.409g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.7)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.