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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" 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% 255% 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% 301% 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 +18.1%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 70kcal 32kcal Peppermint
Protein 3.75g 3.02g Peppermint
Fats 0.94g 0.61g Peppermint
Vitamin C 31.8mg 35.3mg Marrow-stem Kale
Net carbs 6.89g 1.42g Peppermint
Carbs 14.89g 5.42g Peppermint
Magnesium 80mg 27mg Peppermint
Calcium 243mg 232mg Peppermint
Potassium 569mg 213mg Peppermint
Iron 5.08mg 0.47mg Peppermint
Sugar 0.46g Peppermint
Fiber 8g 4g Peppermint
Copper 0.329mg 0.046mg Peppermint
Zinc 1.11mg 0.21mg Peppermint
Phosphorus 73mg 25mg Peppermint
Sodium 31mg 17mg Marrow-stem Kale
Vitamin A 4248IU 5019IU Marrow-stem Kale
Vitamin A RAE 212µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 1.176mg 0.658mg Peppermint
Selenium 1.3µg 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
Vitamin K 437.1µg Marrow-stem Kale
Folate 114µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.246g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.033g 0.03g Peppermint
Polyunsaturated fat 0.508g 0.201g Peppermint
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

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Peppermint
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
70%
Peppermint
25%
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

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.