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  6. Pomegranate vs. Marrow-stem Kale

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

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What are the differences between pomegranate and marrow-stem Kale?

  • Pomegranate is higher in copper, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, manganese, folate, calcium, vitamin E, vitamin B6, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 351% more.
  • Pomegranate has 3 times more copper than marrow-stem Kale. While pomegranate has 0.158mg of copper, marrow-stem Kale has only 0.046mg.

We used Pomegranates, raw and Collards, raw types in this article.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 +243.5%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -82.4%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +2220%
Contains more IronIron +56.7%
Contains more ManganeseManganese +452.9%
Contains more SeleniumSelenium +160%
~equal in Potassium ~213mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 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 B1Vitamin B1 +24.1%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin CVitamin C +246.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +153.2%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +2565.2%
Contains more FolateFolate +239.5%
Contains more CholineCholine +205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Marrow-stem Kale DV% diff.
Vitamin K 16.4µg 437.1µg 351%
Vitamin C 10.2mg 35.3mg 28%
Vitamin A 0µg 251µg 28%
Manganese 0.119mg 0.658mg 23%
Folate 38µg 129µg 23%
Calcium 10mg 232mg 22%
Copper 0.158mg 0.046mg 12%
Vitamin E 0.6mg 2.26mg 11%
Vitamin B6 0.075mg 0.165mg 7%
Vitamin B2 0.053mg 0.13mg 6%
Carbs 18.7g 5.42g 4%
Magnesium 12mg 27mg 4%
Protein 1.67g 3.02g 3%
Vitamin B3 0.293mg 0.742mg 3%
Choline 7.6mg 23.2mg 3%
Calories 83kcal 32kcal 3%
Iron 0.3mg 0.47mg 2%
Vitamin B5 0.377mg 0.267mg 2%
Phosphorus 36mg 25mg 2%
Polyunsaturated fat 0.079g 0.201g 1%
Vitamin B1 0.067mg 0.054mg 1%
Selenium 0.5µg 1.3µg 1%
Potassium 236mg 213mg 1%
Sodium 3mg 17mg 1%
Fats 1.17g 0.61g 1%
Zinc 0.35mg 0.21mg 1%
Net carbs 14.7g 1.42g N/A
Sugar 13.67g 0.46g N/A
Fiber 4g 4g 0%
Saturated fat 0.12g 0.055g 0%
Monounsaturated fat 0.093g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 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 FatsFats +91.8%
Contains more CarbsCarbs +245%
Contains more ProteinProtein +80.8%
Contains more WaterWater +15%
Contains more OtherOther +150.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 +210%
Contains less Sat. FatSaturated fat -54.2%
Contains more Poly. FatPolyunsaturated fat +154.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.