Penne vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the differences between penne and marrow-stem Kale?
- Penne is higher in phosphorus, zinc, and monounsaturated fat, yet marrow-stem Kale is higher in vitamin A, vitamin C, calcium, and fiber.
- Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
- Penne has 42 times more saturated fat than marrow-stem Kale. While penne has 2.3g of saturated fat, marrow-stem Kale has only 0.055g.
- The glycemic index of marrow-stem Kale is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Collards, raw types in this article.
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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.
| Contains more IronIron | +70.2% |
| Contains more ZincZinc | +423.8% |
| Contains more PhosphorusPhosphorus | +372% |
| Contains more CalciumCalcium | +160.7% |
| Contains more PotassiumPotassium | +74.6% |
| Contains less SodiumSodium | -93.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 129µg | 32% | |
| Manganese | 0.658mg | 29% | |
| Vitamin A | 251µg | 28% | |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 89mg | 232mg | 14% |
| Phosphorus | 118mg | 25mg | 13% |
| Vitamin B6 | 0.165mg | 13% | |
| Sodium | 248mg | 17mg | 10% |
| Vitamin B2 | 0.13mg | 10% | |
| Saturated fat | 2.3g | 0.055g | 10% |
| Zinc | 1.1mg | 0.21mg | 8% |
| Protein | 5.7g | 3.02g | 5% |
| Vitamin B3 | 0.742mg | 5% | |
| Vitamin B5 | 0.267mg | 5% | |
| Calories | 126kcal | 32kcal | 5% |
| Vitamin B1 | 0.054mg | 5% | |
| Copper | 0.046mg | 5% | |
| Fiber | 2.7g | 4g | 5% |
| Fats | 4g | 0.61g | 5% |
| Iron | 0.8mg | 0.47mg | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 5.42g | 4% |
| Choline | 23.2mg | 4% | |
| Potassium | 122mg | 213mg | 3% |
| Monounsaturated fat | 1g | 0.03g | 2% |
| Selenium | 1.3µg | 2% | |
| Magnesium | 30mg | 27mg | 1% |
| Polyunsaturated fat | 0.4g | 0.201g | 1% |
| Net carbs | 14.1g | 1.42g | N/A |
| Sugar | 1.9g | 0.46g | N/A |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +88.7% |
| Contains more FatsFats | +555.7% |
| Contains more CarbsCarbs | +210% |
| Contains more WaterWater | +23.8% |
| Contains more OtherOther | +20.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
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 | +3233.3% |
| Contains more Poly. FatPolyunsaturated fat | +99% |
| Contains less Sat. FatSaturated fat | -97.6% |
