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Piña colada vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are piña colada and marrow-stem Kale different?

  • Marrow-stem Kale is higher than piña colada in vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, fiber, vitamin B6, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than piña colada.
  • Piña colada contains 30 times more saturated fat than marrow-stem Kale. Piña colada contains 1.636g of saturated fat, while marrow-stem Kale contains 0.055g.
  • Marrow-stem Kale has a higher glycemic index (32) than piña colada (15).

Alcoholic beverage, pina colada, prepared-from-recipe and Collards, raw types were used in this article.

Infographic

Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
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 CopperCopper +71.7%
Contains less SodiumSodium -64.7%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +200%
Contains more IronIron +123.8%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +257.1%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +85.7%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 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 +620.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B2Vitamin B2 +664.7%
Contains more Vitamin B3Vitamin B3 +528.8%
Contains more Vitamin B5Vitamin B5 +337.7%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Piña colada Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin C 4.9mg 35.3mg 34%
Folate 12µg 129µg 29%
Vitamin A 0µg 251µg 28%
Calcium 8mg 232mg 22%
Fiber 0.3g 4g 15%
Vitamin E 0.02mg 2.26mg 15%
Vitamin B6 0.045mg 0.165mg 9%
Vitamin B2 0.017mg 0.13mg 9%
Calories 174kcal 32kcal 7%
Saturated fat 1.636g 0.055g 7%
Carbs 22.66g 5.42g 6%
Manganese 0.528mg 0.658mg 6%
Magnesium 8mg 27mg 5%
Protein 0.42g 3.02g 5%
Potassium 71mg 213mg 4%
Vitamin B3 0.118mg 0.742mg 4%
Copper 0.079mg 0.046mg 4%
Choline 23.2mg 4%
Vitamin B5 0.061mg 0.267mg 4%
Iron 0.21mg 0.47mg 3%
Phosphorus 7mg 25mg 3%
Vitamin B1 0.029mg 0.054mg 2%
Fats 1.88g 0.61g 2%
Selenium 0.7µg 1.3µg 1%
Zinc 0.13mg 0.21mg 1%
Polyunsaturated fat 0.033g 0.201g 1%
Net carbs 22.36g 1.42g N/A
Sugar 22.33g 0.46g N/A
Sodium 6mg 17mg 0%
Monounsaturated fat 0.082g 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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 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 FatsFats +208.2%
Contains more CarbsCarbs +318.1%
Contains more OtherOther +655.6%
Contains more ProteinProtein +619%
Contains more WaterWater +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 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 Mono. FatMonounsaturated fat +173.3%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +509.1%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.