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  6. Pumpkin vs. Marrow-stem Kale

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

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Summary of differences between pumpkin and marrow-stem Kale

  • Pumpkin has more vitamin A and copper, while marrow-stem Kale has more vitamin K, vitamin C, folate, manganese, calcium, fiber, vitamin E, and vitamin B6.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than pumpkin.
  • Pumpkin contains 3 times more copper than marrow-stem Kale. While pumpkin contains 0.127mg of copper, marrow-stem Kale contains only 0.046mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Collards, raw.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +59.6%
Contains more IronIron +70.2%
Contains more CopperCopper +176.1%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1004.8%
Contains more ManganeseManganese +426.4%
Contains more SeleniumSelenium +333.3%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +69.7%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin CVitamin C +292.2%
Contains more Vitamin EVitamin E +113.2%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +39636.4%
Contains more FolateFolate +706.3%
Contains more CholineCholine +182.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 CarbsCarbs +19.9%
Contains more ProteinProtein +202%
Contains more FatsFats +510%
Contains more OtherOther +66.3%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 +130.8%
Contains more Poly. FatPolyunsaturated fat +3920%
~equal in Saturated fat ~0.055g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Pumpkin Marrow-stem Kale DV% diff.
Vitamin K 1.1µg 437.1µg 363%
Vitamin C 9mg 35.3mg 29%
Folate 16µg 129µg 28%
Manganese 0.125mg 0.658mg 23%
Calcium 21mg 232mg 21%
Vitamin A 426µg 251µg 19%
Fiber 0.5g 4g 14%
Copper 0.127mg 0.046mg 9%
Vitamin B6 0.061mg 0.165mg 8%
Vitamin E 1.06mg 2.26mg 8%
Magnesium 12mg 27mg 4%
Potassium 340mg 213mg 4%
Iron 0.8mg 0.47mg 4%
Protein 1g 3.02g 4%
Choline 8.2mg 23.2mg 3%
Phosphorus 44mg 25mg 3%
Selenium 0.3µg 1.3µg 2%
Vitamin B2 0.11mg 0.13mg 2%
Sodium 1mg 17mg 1%
Polyunsaturated fat 0.005g 0.201g 1%
Zinc 0.32mg 0.21mg 1%
Vitamin B3 0.6mg 0.742mg 1%
Vitamin B5 0.298mg 0.267mg 1%
Fats 0.1g 0.61g 1%
Calories 26kcal 32kcal 0%
Carbs 6.5g 5.42g 0%
Net carbs 6g 1.42g N/A
Sugar 2.76g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Saturated fat 0.052g 0.055g 0%
Monounsaturated fat 0.013g 0.03g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.029mg 0.086mg 0%
Isoleucine 0.031mg 0.1mg 0%
Leucine 0.046mg 0.151mg 0%
Lysine 0.054mg 0.117mg 0%
Methionine 0.011mg 0.033mg 0%
Phenylalanine 0.032mg 0.087mg 0%
Valine 0.035mg 0.12mg 0%
Histidine 0.016mg 0.047mg 0%

Which food is preferable for your diet?

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

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
23%
Pumpkin
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
16%
Pumpkin
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 2.3g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 20)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.