Puff pastry vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between puff pastry and marrow-stem Kale
- Puff pastry has more selenium, iron, vitamin B1, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, and folate.
- Marrow-stem Kale's daily need coverage for vitamin K is 351% more.
- Puff pastry contains 100 times more saturated fat than marrow-stem Kale. Puff pastry contains 5.502g of saturated fat, while marrow-stem Kale contains 0.055g.
- Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of marrow-stem Kale is 32.
The food varieties used in the comparison are Puff pastry, frozen, ready-to-bake, baked and Collards, raw.
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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.
| Contains more IronIron | +453.2% |
| Contains more CopperCopper | +150% |
| Contains more ZincZinc | +157.1% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more SeleniumSelenium | +1784.6% |
| Contains more MagnesiumMagnesium | +68.8% |
| Contains more CalciumCalcium | +2220% |
| Contains more PotassiumPotassium | +243.5% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +32.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +498.1% |
| Contains more Vitamin B2Vitamin B2 | +98.5% |
| Contains more Vitamin B3Vitamin B3 | +412.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +310.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +768.4% |
| Contains more Vitamin KVitamin K | +2581.6% |
| Contains more FolateFolate | +134.5% |
| Contains more CholineCholine | +274.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.3µg | 437.1µg | 351% |
| Polyunsaturated fat | 22.228g | 0.201g | 147% |
| Fats | 38.5g | 0.61g | 58% |
| Selenium | 24.5µg | 1.3µg | 42% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Vitamin A | 0µg | 251µg | 28% |
| Iron | 2.6mg | 0.47mg | 27% |
| Calories | 558kcal | 32kcal | 26% |
| Saturated fat | 5.502g | 0.055g | 25% |
| Monounsaturated fat | 8.828g | 0.03g | 22% |
| Vitamin B1 | 0.323mg | 0.054mg | 22% |
| Calcium | 10mg | 232mg | 22% |
| Folate | 55µg | 129µg | 19% |
| Vitamin B3 | 3.8mg | 0.742mg | 19% |
| Carbs | 45.7g | 5.42g | 13% |
| Vitamin B6 | 0.019mg | 0.165mg | 11% |
| Vitamin E | 0.55mg | 2.26mg | 11% |
| Vitamin B2 | 0.258mg | 0.13mg | 10% |
| Fiber | 1.5g | 4g | 10% |
| Sodium | 253mg | 17mg | 10% |
| Protein | 7.4g | 3.02g | 9% |
| Copper | 0.115mg | 0.046mg | 8% |
| Manganese | 0.495mg | 0.658mg | 7% |
| Vitamin B5 | 0mg | 0.267mg | 5% |
| Phosphorus | 60mg | 25mg | 5% |
| Potassium | 62mg | 213mg | 4% |
| Magnesium | 16mg | 27mg | 3% |
| Zinc | 0.54mg | 0.21mg | 3% |
| Choline | 6.2mg | 23.2mg | 3% |
| Net carbs | 44.2g | 1.42g | N/A |
| Sugar | 0.75g | 0.46g | N/A |
| Tryptophan | 0.086mg | 0.031mg | 0% |
| Threonine | 0.198mg | 0.086mg | 0% |
| Isoleucine | 0.275mg | 0.1mg | 0% |
| Leucine | 0.514mg | 0.151mg | 0% |
| Lysine | 0.144mg | 0.117mg | 0% |
| Methionine | 0.131mg | 0.033mg | 0% |
| Phenylalanine | 0.367mg | 0.087mg | 0% |
| Valine | 0.312mg | 0.12mg | 0% |
| Histidine | 0.158mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +145% |
| Contains more FatsFats | +6211.5% |
| Contains more CarbsCarbs | +743.2% |
| Contains more WaterWater | +1111.1% |
| Contains more OtherOther | +33% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
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 | +29326.7% |
| Contains more Poly. FatPolyunsaturated fat | +10958.7% |
| Contains less Sat. FatSaturated fat | -99% |
