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Pico de gallo vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are pico de gallo and marrow-stem Kale different?

  • Marrow-stem Kale is higher than pico de gallo in vitamin A, vitamin C, calcium, and iron.
  • Marrow-stem Kale covers your daily need for vitamin A, 94% more than pico de gallo.
  • Pico de gallo contains 28 times more sodium than marrow-stem Kale. Pico de gallo contains 469mg of sodium, while marrow-stem Kale contains 17mg.

PACE, Pico De Gallo and Collards, raw types were used in this article.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -96.4%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +828.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 3.8mg 35.3mg 35%
Folate 129µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 28%
Calcium 0mg 232mg 23%
Sodium 469mg 17mg 20%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 13%
Vitamin B2 0.13mg 10%
Magnesium 27mg 6%
Iron 0mg 0.47mg 6%
Protein 0g 3.02g 6%
Potassium 213mg 6%
Vitamin B3 0.742mg 5%
Vitamin B5 0.267mg 5%
Vitamin B1 0.054mg 5%
Copper 0.046mg 5%
Phosphorus 25mg 4%
Choline 23.2mg 4%
Selenium 1.3µg 2%
Zinc 0.21mg 2%
Carbs 9.38g 5.42g 1%
Polyunsaturated fat 0.201g 1%
Fats 0g 0.61g 1%
Calories 31kcal 32kcal 0%
Net carbs 9.38g 1.42g N/A
Sugar 6.25g 0.46g N/A
Saturated fat 0g 0.055g 0%
Monounsaturated fat 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +73.1%
Contains more OtherOther +97%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~89.62g

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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. 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.