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  6. Jalapeño vs. Marrow-stem Kale

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

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Significant differences between jalapeño and marrow-stem Kale

  • Jalapeño has more vitamin C, vitamin B6, and vitamin E; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, manganese, and calcium.
  • Marrow-stem Kale covers your daily vitamin K needs 349% more than jalapeño.
  • Marrow-stem Kale has 3 times less vitamin C than jalapeño. Jalapeño has 118.6mg of vitamin C, while marrow-stem Kale has 35.3mg.

Specific food types used in this comparison are Peppers, jalapeno, raw and Collards, raw.

Infographic

Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
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 PotassiumPotassium +16.4%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1833.3%
Contains more IronIron +88%
Contains more ZincZinc +50%
Contains more ManganeseManganese +578.4%
Contains more SeleniumSelenium +225%
~equal in Copper ~0.046mg
~equal in Phosphorus ~25mg

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
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 CVitamin C +236%
Contains more Vitamin EVitamin E +58.4%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +153.9%
Contains more Vitamin AVitamin A +364.8%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin KVitamin K +2262.7%
Contains more FolateFolate +377.8%
Contains more CholineCholine +209.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jalapeño Marrow-stem Kale DV% diff.
Vitamin K 18.5µg 437.1µg 349%
Vitamin C 118.6mg 35.3mg 93%
Folate 27µg 129µg 26%
Manganese 0.097mg 0.658mg 24%
Vitamin A 54µg 251µg 22%
Calcium 12mg 232mg 22%
Vitamin B6 0.419mg 0.165mg 20%
Vitamin E 3.58mg 2.26mg 9%
Vitamin B2 0.07mg 0.13mg 5%
Fiber 2.8g 4g 5%
Protein 0.91g 3.02g 4%
Iron 0.25mg 0.47mg 3%
Magnesium 15mg 27mg 3%
Choline 7.5mg 23.2mg 3%
Fructose 2.63g 3%
Vitamin B3 1.28mg 0.742mg 3%
Selenium 0.4µg 1.3µg 2%
Vitamin B5 0.315mg 0.267mg 1%
Potassium 248mg 213mg 1%
Zinc 0.14mg 0.21mg 1%
Sodium 3mg 17mg 1%
Polyunsaturated fat 0.112g 0.201g 1%
Vitamin B1 0.04mg 0.054mg 1%
Calories 29kcal 32kcal 0%
Fats 0.37g 0.61g 0%
Carbs 6.5g 5.42g 0%
Net carbs 3.7g 1.42g N/A
Sugar 4.12g 0.46g N/A
Copper 0.046mg 0.046mg 0%
Phosphorus 26mg 25mg 0%
Saturated fat 0.092g 0.055g 0%
Monounsaturated fat 0.029g 0.03g 0%
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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 CarbsCarbs +19.9%
Contains more ProteinProtein +231.9%
Contains more FatsFats +64.9%
Contains more OtherOther +150.9%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 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 less Sat. FatSaturated fat -40.2%
Contains more Poly. FatPolyunsaturated fat +79.5%
~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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.