Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pea raw
  5. Compare
  6. Pea raw vs. Marrow-stem Kale

Pea raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

A recap on differences between pea raw and marrow-stem Kale

  • Pea raw has more vitamin B1, copper, iron, and phosphorus; however, marrow-stem Kale is higher in vitamin K, vitamin A, calcium, folate, vitamin E, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 344% more than pea raw.
  • Marrow-stem Kale contains 5 times less vitamin B1 than pea raw. Pea raw contains 0.266mg of vitamin B1, while marrow-stem Kale contains 0.054mg.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Peas, green, raw and Collards, raw.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +22.2%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +212.8%
Contains more CopperCopper +282.6%
Contains more ZincZinc +490.5%
Contains more PhosphorusPhosphorus +332%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +38.5%
Contains more CalciumCalcium +828%
Contains more ManganeseManganese +60.5%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +13.3%
Contains more Vitamin B1Vitamin B1 +392.6%
Contains more Vitamin B3Vitamin B3 +181.7%
Contains more CholineCholine +22.4%
Contains more Vitamin AVitamin A +560.5%
Contains more Vitamin EVitamin E +1638.5%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin KVitamin K +1662.5%
Contains more FolateFolate +98.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Marrow-stem Kale DV% diff.
Vitamin K 24.8µg 437.1µg 344%
Vitamin A 38µg 251µg 24%
Calcium 25mg 232mg 21%
Vitamin B1 0.266mg 0.054mg 18%
Folate 65µg 129µg 16%
Vitamin E 0.13mg 2.26mg 14%
Copper 0.176mg 0.046mg 14%
Iron 1.47mg 0.47mg 13%
Phosphorus 108mg 25mg 12%
Manganese 0.41mg 0.658mg 11%
Zinc 1.24mg 0.21mg 9%
Vitamin B3 2.09mg 0.742mg 8%
Fiber 5.7g 4g 7%
Vitamin C 40mg 35.3mg 5%
Protein 5.42g 3.02g 5%
Carbs 14.45g 5.42g 3%
Vitamin B5 0.104mg 0.267mg 3%
Calories 81kcal 32kcal 2%
Sodium 5mg 17mg 1%
Selenium 1.8µg 1.3µg 1%
Potassium 244mg 213mg 1%
Magnesium 33mg 27mg 1%
Choline 28.4mg 23.2mg 1%
Fats 0.4g 0.61g 0%
Net carbs 8.75g 1.42g N/A
Sugar 5.67g 0.46g N/A
Vitamin B2 0.132mg 0.13mg 0%
Vitamin B6 0.169mg 0.165mg 0%
Saturated fat 0.071g 0.055g 0%
Monounsaturated fat 0.035g 0.03g 0%
Polyunsaturated fat 0.187g 0.201g 0%
Tryptophan 0.037mg 0.031mg 0%
Threonine 0.203mg 0.086mg 0%
Isoleucine 0.195mg 0.1mg 0%
Leucine 0.323mg 0.151mg 0%
Lysine 0.317mg 0.117mg 0%
Methionine 0.082mg 0.033mg 0%
Phenylalanine 0.2mg 0.087mg 0%
Valine 0.235mg 0.12mg 0%
Histidine 0.107mg 0.047mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +79.5%
Contains more CarbsCarbs +166.6%
Contains more FatsFats +52.5%
Contains more WaterWater +13.6%
Contains more OtherOther +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 +16.7%
Contains less Sat. FatSaturated fat -22.5%
~equal in Polyunsaturated fat ~0.201g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.