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  6. Peppermint vs. Marrow-stem Kale

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

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A recap on differences between peppermint and marrow-stem Kale

  • Peppermint has more iron, copper, manganese, fiber, magnesium, potassium, vitamin B2, zinc, and phosphorus; however, marrow-stem Kale is higher in vitamin A.
  • Peppermint covers your daily iron needs 58% more than marrow-stem Kale.
  • Marrow-stem Kale contains 7 times less copper than peppermint. Peppermint contains 0.329mg of copper, while marrow-stem Kale contains 0.046mg.
  • The glycemic index of peppermint is higher.

Food varieties used in this article are Peppermint, fresh and Collards, raw.

Infographic

Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 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 MagnesiumMagnesium +196.3%
Contains more PotassiumPotassium +167.1%
Contains more IronIron +980.9%
Contains more CopperCopper +615.2%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +192%
Contains more ManganeseManganese +78.7%
Contains less SodiumSodium -45.2%
~equal in Calcium ~232mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 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 +51.9%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin CVitamin C +11%
Contains more Vitamin AVitamin A +18.4%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Iron 5.08mg 0.47mg 58%
Copper 0.329mg 0.046mg 31%
Manganese 1.176mg 0.658mg 23%
Fiber 8g 4g 16%
Vitamin E 2.26mg 15%
Magnesium 80mg 27mg 13%
Potassium 569mg 213mg 10%
Vitamin B2 0.266mg 0.13mg 10%
Zinc 1.11mg 0.21mg 8%
Phosphorus 73mg 25mg 7%
Vitamin B3 1.706mg 0.742mg 6%
Folate 114µg 129µg 4%
Choline 23.2mg 4%
Vitamin A 212µg 251µg 4%
Vitamin C 31.8mg 35.3mg 4%
Carbs 14.89g 5.42g 3%
Vitamin B6 0.129mg 0.165mg 3%
Polyunsaturated fat 0.508g 0.201g 2%
Calories 70kcal 32kcal 2%
Vitamin B1 0.082mg 0.054mg 2%
Selenium 1.3µg 2%
Protein 3.75g 3.02g 1%
Calcium 243mg 232mg 1%
Saturated fat 0.246g 0.055g 1%
Fats 0.94g 0.61g 1%
Sodium 31mg 17mg 1%
Vitamin B5 0.338mg 0.267mg 1%
Net carbs 6.89g 1.42g N/A
Sugar 0.46g N/A
Monounsaturated fat 0.033g 0.03g 0%
Tryptophan 0.058mg 0.031mg 0%
Threonine 0.154mg 0.086mg 0%
Isoleucine 0.154mg 0.1mg 0%
Leucine 0.281mg 0.151mg 0%
Lysine 0.161mg 0.117mg 0%
Methionine 0.053mg 0.033mg 0%
Phenylalanine 0.191mg 0.087mg 0%
Valine 0.187mg 0.12mg 0%
Histidine 0.075mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 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 +24.2%
Contains more FatsFats +54.1%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +33.1%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 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 Poly. FatPolyunsaturated fat +152.7%
Contains less Sat. FatSaturated fat -77.6%
~equal in Monounsaturated fat ~0.03g

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.