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  6. Pistachio vs. Marrow-stem Kale

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

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Important differences between pistachios and marrow-stem Kale

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, and potassium; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Pistachios' daily need coverage for copper is 139% more.
  • Pistachios contain 107 times more saturated fat than marrow-stem Kale. Pistachios contain 5.907g of saturated fat, while marrow-stem Kale contains 0.055g.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Collards, raw.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +348.1%
Contains more PotassiumPotassium +381.2%
Contains more IronIron +734%
Contains more CopperCopper +2726.1%
Contains more ZincZinc +947.6%
Contains more PhosphorusPhosphorus +1860%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +82.4%
Contains more SeleniumSelenium +438.5%
Contains more CalciumCalcium +121%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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 +26.5%
Contains more Vitamin B1Vitamin B1 +1511.1%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +930.3%
Contains more Vitamin CVitamin C +530.4%
Contains more Vitamin AVitamin A +865.4%
Contains more FolateFolate +152.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 1.3mg 0.046mg 139%
Vitamin B6 1.7mg 0.165mg 118%
Polyunsaturated fat 14.38g 0.201g 95%
Fats 45.32g 0.61g 69%
Vitamin B1 0.87mg 0.054mg 68%
Phosphorus 490mg 25mg 66%
Monounsaturated fat 23.257g 0.03g 58%
Iron 3.92mg 0.47mg 43%
Protein 20.16g 3.02g 34%
Vitamin C 5.6mg 35.3mg 33%
Saturated fat 5.907g 0.055g 27%
Calories 560kcal 32kcal 26%
Fiber 10.6g 4g 26%
Vitamin A 26µg 251µg 25%
Manganese 1.2mg 0.658mg 24%
Potassium 1025mg 213mg 24%
Magnesium 121mg 27mg 22%
Folate 51µg 129µg 20%
Zinc 2.2mg 0.21mg 18%
Calcium 105mg 232mg 13%
Selenium 7µg 1.3µg 10%
Carbs 27.17g 5.42g 7%
Vitamin B5 0.52mg 0.267mg 5%
Choline 23.2mg 4%
Vitamin E 2.86mg 2.26mg 4%
Vitamin B3 1.3mg 0.742mg 3%
Vitamin B2 0.16mg 0.13mg 2%
Starch 1.67g 1%
Sodium 1mg 17mg 1%
Net carbs 16.57g 1.42g N/A
Sugar 7.66g 0.46g N/A
Tryptophan 0.251mg 0.031mg 0%
Threonine 0.684mg 0.086mg 0%
Isoleucine 0.917mg 0.1mg 0%
Leucine 1.604mg 0.151mg 0%
Lysine 1.138mg 0.117mg 0%
Methionine 0.36mg 0.033mg 0%
Phenylalanine 1.092mg 0.087mg 0%
Valine 1.249mg 0.12mg 0%
Histidine 0.512mg 0.047mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +567.5%
Contains more FatsFats +7329.5%
Contains more CarbsCarbs +401.3%
Contains more OtherOther +124.1%
Contains more WaterWater +1950.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +77423.3%
Contains more Poly. FatPolyunsaturated fat +7054.2%
Contains less Sat. FatSaturated fat -99.1%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.