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  6. Pasta vs. Marrow-stem Kale

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

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A recap on differences between pasta and marrow-stem Kale

  • Pasta has more vitamin B1, iron, and vitamin B12; however, marrow-stem Kale is higher in vitamin A, vitamin C, calcium, manganese, folate, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than pasta.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Collards, raw.

Infographic

Pasta 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.
Pasta
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 IronIron +142.6%
Contains more CopperCopper +102.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +152%
Contains less SodiumSodium -64.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +787.5%
Contains more ManganeseManganese +193.8%

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.
Pasta
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 B1Vitamin B1 +287%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more FolateFolate +101.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 6µg 251µg 27%
Calcium 6mg 232mg 23%
Manganese 0.224mg 0.658mg 19%
Folate 64µg 129µg 16%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.209mg 0.054mg 13%
Cholesterol 33mg 0mg 11%
Vitamin B6 0.034mg 0.165mg 10%
Iron 1.14mg 0.47mg 8%
Carbs 24.93g 5.42g 7%
Vitamin B12 0.14µg 0µg 6%
Potassium 24mg 213mg 6%
Calories 131kcal 32kcal 5%
Copper 0.093mg 0.046mg 5%
Phosphorus 63mg 25mg 5%
Choline 23.2mg 4%
Protein 5.15g 3.02g 4%
Zinc 0.56mg 0.21mg 3%
Polyunsaturated fat 0.429g 0.201g 2%
Selenium 1.3µg 2%
Vitamin B2 0.15mg 0.13mg 2%
Vitamin B3 0.992mg 0.742mg 2%
Vitamin B5 0.183mg 0.267mg 2%
Magnesium 18mg 27mg 2%
Fats 1.05g 0.61g 1%
Net carbs 24.93g 1.42g N/A
Sugar 0.46g N/A
Sodium 6mg 17mg 0%
Saturated fat 0.15g 0.055g 0%
Monounsaturated fat 0.124g 0.03g 0%
Tryptophan 0.065mg 0.031mg 0%
Threonine 0.134mg 0.086mg 0%
Isoleucine 0.197mg 0.1mg 0%
Leucine 0.348mg 0.151mg 0%
Lysine 0.097mg 0.117mg 0%
Methionine 0.079mg 0.033mg 0%
Phenylalanine 0.247mg 0.087mg 0%
Valine 0.217mg 0.12mg 0%
Histidine 0.103mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +70.5%
Contains more FatsFats +72.1%
Contains more CarbsCarbs +360%
Contains more WaterWater +30.7%
Contains more OtherOther +329%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +313.3%
Contains more Poly. FatPolyunsaturated fat +113.4%
Contains less Sat. FatSaturated fat -63.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.