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  6. Peanut butter vs. Marrow-stem Kale

Peanut butter vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are peanut butter and marrow-stem Kale different?

  • Peanut butter is higher in vitamin B3, vitamin E, phosphorus, manganese, copper, and magnesium; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Peanut butter contains 188 times more saturated fat than marrow-stem Kale. While peanut butter contains 10.325g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Peanut butter has a lower glycemic index (14) than marrow-stem Kale (32).

Peanut butter, smooth style, without salt and Collards, raw are the varieties used in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +522.2%
Contains more PotassiumPotassium +162%
Contains more IronIron +270.2%
Contains more CopperCopper +817.4%
Contains more ZincZinc +1095.2%
Contains more PhosphorusPhosphorus +1240%
Contains more ManganeseManganese +153%
Contains more SeleniumSelenium +215.4%
Contains more CalciumCalcium +373.5%
~equal in Sodium ~17mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +302.7%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +47.7%
Contains more Vitamin B3Vitamin B3 +1667.1%
Contains more Vitamin B5Vitamin B5 +325.8%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more CholineCholine +171.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Marrow-stem Kale DV% diff.
Vitamin K 0.3µg 437.1µg 364%
Polyunsaturated fat 12.535g 0.201g 82%
Fats 51.36g 0.61g 78%
Vitamin B3 13.112mg 0.742mg 77%
Monounsaturated fat 25.941g 0.03g 65%
Saturated fat 10.325g 0.055g 47%
Vitamin E 9.1mg 2.26mg 46%
Manganese 1.665mg 0.658mg 44%
Phosphorus 335mg 25mg 44%
Copper 0.422mg 0.046mg 42%
Vitamin C 0mg 35.3mg 39%
Protein 22.21g 3.02g 38%
Magnesium 168mg 27mg 34%
Calories 598kcal 32kcal 28%
Vitamin A 0µg 251µg 28%
Zinc 2.51mg 0.21mg 21%
Vitamin B6 0.441mg 0.165mg 21%
Calcium 49mg 232mg 18%
Vitamin B5 1.137mg 0.267mg 17%
Iron 1.74mg 0.47mg 16%
Folate 87µg 129µg 11%
Potassium 558mg 213mg 10%
Vitamin B1 0.15mg 0.054mg 8%
Choline 63mg 23.2mg 7%
Carbs 22.31g 5.42g 6%
Selenium 4.1µg 1.3µg 5%
Vitamin B2 0.192mg 0.13mg 5%
Fiber 5g 4g 4%
Starch 3.56g 1%
Net carbs 17.31g 1.42g N/A
Sugar 10.49g 0.46g N/A
Sodium 17mg 17mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.031mg 0%
Threonine 0.525mg 0.086mg 0%
Isoleucine 0.616mg 0.1mg 0%
Leucine 1.546mg 0.151mg 0%
Lysine 0.681mg 0.117mg 0%
Methionine 0.265mg 0.033mg 0%
Phenylalanine 1.202mg 0.087mg 0%
Valine 0.782mg 0.12mg 0%
Histidine 0.557mg 0.047mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +635.4%
Contains more FatsFats +8319.7%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +117.3%
Contains more WaterWater +7186.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +86370%
Contains more Poly. FatPolyunsaturated fat +6136.3%
Contains less Sat. FatSaturated fat -99.5%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.