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

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A recap on differences between Peppermint and Marrow-stem Kale

  • Marrow-stem Kale has less Iron, Copper, Manganese, Fiber, Magnesium, Potassium, Vitamin B2, Zinc, Phosphorus, and Vitamin B3.
  • 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.

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

Infographic

Peppermint vs Marrow-stem Kale infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +980.9%
Contains more Magnesium +196.3%
Contains more Phosphorus +192%
Contains more Potassium +167.1%
Contains more Zinc +428.6%
Contains more Copper +615.2%
Contains less Sodium -45.2%
Equal in Calcium - 232
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +980.9%
Contains more Magnesium +196.3%
Contains more Phosphorus +192%
Contains more Potassium +167.1%
Contains more Zinc +428.6%
Contains more Copper +615.2%
Contains less Sodium -45.2%
Equal in Calcium - 232

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +104.6%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +26.6%
Contains more Vitamin A +18.1%
Contains more Vitamin C +11%
Contains more Vitamin B6 +27.9%
Contains more Folate +13.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B2 +104.6%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +26.6%
Contains more Vitamin A +18.1%
Contains more Vitamin C +11%
Contains more Vitamin B6 +27.9%
Contains more Folate +13.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppermint Marrow-stem Kale
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peppermint Marrow-stem Kale Opinion
Net carbs 6.89g 1.42g Peppermint
Protein 3.75g 3.02g Peppermint
Fats 0.94g 0.61g Peppermint
Carbs 14.89g 5.42g Peppermint
Calories 70kcal 32kcal Peppermint
Starch g g
Fructose g g
Sugar g 0.46g Peppermint
Fiber 8g 4g Peppermint
Calcium 243mg 232mg Peppermint
Iron 5.08mg 0.47mg Peppermint
Magnesium 80mg 27mg Peppermint
Phosphorus 73mg 25mg Peppermint
Potassium 569mg 213mg Peppermint
Sodium 31mg 17mg Marrow-stem Kale
Zinc 1.11mg 0.21mg Peppermint
Copper 0.329mg 0.046mg Peppermint
Vitamin A 4248IU 5019IU Marrow-stem Kale
Vitamin E mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.8mg 35.3mg Marrow-stem Kale
Vitamin B1 0.082mg 0.054mg Peppermint
Vitamin B2 0.266mg 0.13mg Peppermint
Vitamin B3 1.706mg 0.742mg Peppermint
Vitamin B5 0.338mg 0.267mg Peppermint
Vitamin B6 0.129mg 0.165mg Marrow-stem Kale
Folate 114µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K µg 437.1µg Marrow-stem Kale
Tryptophan 0.058mg 0.031mg Peppermint
Threonine 0.154mg 0.086mg Peppermint
Isoleucine 0.154mg 0.1mg Peppermint
Leucine 0.281mg 0.151mg Peppermint
Lysine 0.161mg 0.117mg Peppermint
Methionine 0.053mg 0.033mg Peppermint
Phenylalanine 0.191mg 0.087mg Peppermint
Valine 0.187mg 0.12mg Peppermint
Histidine 0.075mg 0.047mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.246g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.033g 0.03g Peppermint
Polyunsaturated fat 0.508g 0.201g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppermint Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Peppermint
147
Marrow-stem Kale
Mineral Summary Score
68
Peppermint
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Peppermint
18%
Marrow-stem Kale
Carbohydrates
15%
Peppermint
5%
Marrow-stem Kale
Fats
4%
Peppermint
3%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.