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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 C, vitamin A, 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.

Infographic

Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 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.
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% 0.06% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +501800%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 +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
15% 24% 61%
Saturated Fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +29326.7%
Contains more Poly. FatPolyunsaturated fat +10958.7%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Puff pastry Marrow-stem Kale
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Marrow-stem Kale Opinion
Calories 558kcal 32kcal Puff pastry
Protein 7.4g 3.02g Puff pastry
Fats 38.5g 0.61g Puff pastry
Vitamin C 0mg 35.3mg Marrow-stem Kale
Net carbs 44.2g 1.42g Puff pastry
Carbs 45.7g 5.42g Puff pastry
Magnesium 16mg 27mg Marrow-stem Kale
Calcium 10mg 232mg Marrow-stem Kale
Potassium 62mg 213mg Marrow-stem Kale
Iron 2.6mg 0.47mg Puff pastry
Sugar 0.75g 0.46g Marrow-stem Kale
Fiber 1.5g 4g Marrow-stem Kale
Copper 0.115mg 0.046mg Puff pastry
Zinc 0.54mg 0.21mg Puff pastry
Phosphorus 60mg 25mg Puff pastry
Sodium 253mg 17mg Marrow-stem Kale
Vitamin A 1IU 5019IU Marrow-stem Kale
Vitamin A 0µg 251µg Marrow-stem Kale
Vitamin E 0.55mg 2.26mg Marrow-stem Kale
Manganese 0.495mg 0.658mg Marrow-stem Kale
Selenium 24.5µg 1.3µg Puff pastry
Vitamin B1 0.323mg 0.054mg Puff pastry
Vitamin B2 0.258mg 0.13mg Puff pastry
Vitamin B3 3.8mg 0.742mg Puff pastry
Vitamin B5 0mg 0.267mg Marrow-stem Kale
Vitamin B6 0.019mg 0.165mg Marrow-stem Kale
Vitamin K 16.3µg 437.1µg Marrow-stem Kale
Folate 55µg 129µg Marrow-stem Kale
Choline 6.2mg 23.2mg Marrow-stem Kale
Saturated Fat 5.502g 0.055g Marrow-stem Kale
Monounsaturated fat 8.828g 0.03g Puff pastry
Polyunsaturated fat 22.228g 0.201g Puff pastry
Tryptophan 0.086mg 0.031mg Puff pastry
Threonine 0.198mg 0.086mg Puff pastry
Isoleucine 0.275mg 0.1mg Puff pastry
Leucine 0.514mg 0.151mg Puff pastry
Lysine 0.144mg 0.117mg Puff pastry
Methionine 0.131mg 0.033mg Puff pastry
Phenylalanine 0.367mg 0.087mg Puff pastry
Valine 0.312mg 0.12mg Puff pastry
Histidine 0.158mg 0.047mg Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Puff pastry
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
43%
Puff pastry
25%
Marrow-stem Kale

Comparison summary

Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 236mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 5.447g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.