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  6. Papadum vs. Marrow-stem Kale

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

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Differences between papadum and marrow-stem Kale

  • Papadum is higher in copper, iron, fiber, magnesium, phosphorus, and manganese; 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 364% higher.
  • Papadum has 103 times more sodium than marrow-stem Kale. While papadum has 1745mg of sodium, marrow-stem Kale has only 17mg.
  • Marrow-stem Kale has a lower glycemic index (32) than papadum (46).

The food types used in this comparison are Papad and Collards, raw.

Infographic

Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +903.7%
Contains more PotassiumPotassium +369.5%
Contains more IronIron +1559.6%
Contains more CopperCopper +2069.6%
Contains more ZincZinc +1519%
Contains more PhosphorusPhosphorus +1440%
Contains more ManganeseManganese +137.4%
Contains more SeleniumSelenium +538.5%
Contains more CalciumCalcium +62.2%
Contains less SodiumSodium -99%

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 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 +413%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin B3Vitamin B3 +98.4%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more FolateFolate +69.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1830.8%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin KVitamin K +109175%
Contains more CholineCholine +5700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Marrow-stem Kale DV% diff.
Vitamin K 0.4µg 437.1µg 364%
Copper 0.998mg 0.046mg 106%
Iron 7.8mg 0.47mg 92%
Sodium 1745mg 17mg 75%
Magnesium 271mg 27mg 58%
Fiber 18.6g 4g 58%
Phosphorus 385mg 25mg 51%
Protein 25.56g 3.02g 45%
Vitamin C 0mg 35.3mg 39%
Manganese 1.562mg 0.658mg 39%
Zinc 3.4mg 0.21mg 29%
Vitamin A 13µg 251µg 26%
Potassium 1000mg 213mg 23%
Folate 219µg 129µg 23%
Vitamin B1 0.277mg 0.054mg 19%
Carbs 59.87g 5.42g 18%
Calories 371kcal 32kcal 17%
Vitamin E 0.05mg 2.26mg 15%
Vitamin B5 0.917mg 0.267mg 13%
Selenium 8.3µg 1.3µg 13%
Vitamin B2 0.258mg 0.13mg 10%
Vitamin B6 0.285mg 0.165mg 9%
Calcium 143mg 232mg 9%
Polyunsaturated fat 1.148g 0.201g 6%
Vitamin B3 1.472mg 0.742mg 5%
Saturated fat 1.084g 0.055g 5%
Fats 3.25g 0.61g 4%
Choline 0.4mg 23.2mg 4%
Monounsaturated fat 0.532g 0.03g 1%
Cholesterol 4mg 0mg 1%
Net carbs 41.27g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.266mg 0.031mg 0%
Threonine 0.886mg 0.086mg 0%
Isoleucine 1.303mg 0.1mg 0%
Leucine 2.115mg 0.151mg 0%
Lysine 1.695mg 0.117mg 0%
Methionine 0.372mg 0.033mg 0%
Phenylalanine 1.491mg 0.087mg 0%
Valine 1.434mg 0.12mg 0%
Histidine 0.715mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 +746.4%
Contains more FatsFats +432.8%
Contains more CarbsCarbs +1004.6%
Contains more OtherOther +488.7%
Contains more WaterWater +2467.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 +1673.3%
Contains more Poly. FatPolyunsaturated fat +471.1%
Contains less Sat. FatSaturated fat -94.9%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.