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  6. Pigeon pea raw vs. Marrow-stem Kale

Pigeon pea raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between pigeon pea raw and marrow-stem Kale

  • Pigeon pea raw has more copper, folate, iron, manganese, vitamin B1, phosphorus, fiber, and magnesium; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Pigeon pea raw's daily need coverage for copper is 112% more.
  • Pigeon pea raw contains 15 times more phosphorus than marrow-stem Kale. Pigeon pea raw contains 367mg of phosphorus, while marrow-stem Kale contains 25mg.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, raw and Collards, raw.

Infographic

Pigeon pea raw 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
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 +577.8%
Contains more PotassiumPotassium +553.5%
Contains more IronIron +1012.8%
Contains more CopperCopper +2197.8%
Contains more ZincZinc +1214.3%
Contains more PhosphorusPhosphorus +1368%
Contains more ManganeseManganese +172.2%
Contains more SeleniumSelenium +530.8%
Contains more CalciumCalcium +78.5%
~equal in Sodium ~17mg

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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 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 +1090.7%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B3Vitamin B3 +299.6%
Contains more Vitamin B5Vitamin B5 +374.2%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more FolateFolate +253.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 1.057mg 0.046mg 112%
Folate 456µg 129µg 82%
Iron 5.23mg 0.47mg 60%
Vitamin B1 0.643mg 0.054mg 49%
Phosphorus 367mg 25mg 49%
Manganese 1.791mg 0.658mg 49%
Fiber 15g 4g 44%
Vitamin C 0mg 35.3mg 39%
Magnesium 183mg 27mg 37%
Protein 21.7g 3.02g 37%
Potassium 1392mg 213mg 35%
Vitamin A 1µg 251µg 28%
Zinc 2.76mg 0.21mg 23%
Vitamin B5 1.266mg 0.267mg 20%
Carbs 62.78g 5.42g 19%
Calories 343kcal 32kcal 16%
Vitamin E 2.26mg 15%
Vitamin B3 2.965mg 0.742mg 14%
Selenium 8.2µg 1.3µg 13%
Calcium 130mg 232mg 10%
Vitamin B6 0.283mg 0.165mg 9%
Choline 23.2mg 4%
Polyunsaturated fat 0.814g 0.201g 4%
Vitamin B2 0.187mg 0.13mg 4%
Saturated fat 0.33g 0.055g 1%
Fats 1.49g 0.61g 1%
Net carbs 47.78g 1.42g N/A
Sugar 0.46g N/A
Sodium 17mg 17mg 0%
Monounsaturated fat 0.012g 0.03g 0%
Tryptophan 0.212mg 0.031mg 0%
Threonine 0.767mg 0.086mg 0%
Isoleucine 0.785mg 0.1mg 0%
Leucine 1.549mg 0.151mg 0%
Lysine 1.521mg 0.117mg 0%
Methionine 0.243mg 0.033mg 0%
Phenylalanine 1.858mg 0.087mg 0%
Valine 0.937mg 0.12mg 0%
Histidine 0.774mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 +618.5%
Contains more FatsFats +144.3%
Contains more CarbsCarbs +1058.3%
Contains more OtherOther +158.6%
Contains more WaterWater +746.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 +305%
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +150%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.