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  6. Pretzel vs. Marrow-stem Kale

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

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How are pretzel and marrow-stem Kale different?

  • Pretzel is richer in iron, vitamin B1, vitamin B3, vitamin B2, and manganese, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than pretzel.
  • Pretzel contains 73 times more sodium than marrow-stem Kale. Pretzel contains 1240mg of sodium, while marrow-stem Kale contains 17mg.
  • Pretzel has a higher glycemic index (83) than marrow-stem Kale (32).

Snacks, pretzels, hard, plain, salted and Collards, raw types were used in this article.

Infographic

Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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 +874.5%
Contains more CopperCopper +239.1%
Contains more ZincZinc +395.2%
Contains more PhosphorusPhosphorus +412%
Contains more ManganeseManganese +54.3%
Contains more SeleniumSelenium +238.5%
Contains more CalciumCalcium +759.3%
Contains less SodiumSodium -98.6%
~equal in Magnesium ~27mg
~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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
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 +685.2%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +610.2%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more FolateFolate +28.7%
Contains more CholineCholine +27.2%
Contains more Vitamin CVitamin C +1581%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +380.9%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +15510.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Marrow-stem Kale DV% diff.
Vitamin K 2.8µg 437.1µg 362%
Sodium 1240mg 17mg 53%
Iron 4.58mg 0.47mg 51%
Vitamin C 2.1mg 35.3mg 37%
Vitamin B1 0.424mg 0.054mg 31%
Starch 72.58g 30%
Vitamin B3 5.27mg 0.742mg 28%
Vitamin A 0µg 251µg 28%
Carbs 80.39g 5.42g 25%
Calcium 27mg 232mg 21%
Calories 384kcal 32kcal 18%
Manganese 1.015mg 0.658mg 16%
Vitamin B2 0.332mg 0.13mg 16%
Phosphorus 128mg 25mg 15%
Protein 10.04g 3.02g 14%
Copper 0.156mg 0.046mg 12%
Vitamin E 0.47mg 2.26mg 12%
Folate 166µg 129µg 9%
Zinc 1.04mg 0.21mg 8%
Vitamin B6 0.074mg 0.165mg 7%
Polyunsaturated fat 1.291g 0.201g 7%
Selenium 4.4µg 1.3µg 6%
Fats 2.93g 0.61g 4%
Fiber 3.4g 4g 2%
Saturated fat 0.391g 0.055g 2%
Monounsaturated fat 0.727g 0.03g 2%
Vitamin B5 0.322mg 0.267mg 1%
Choline 29.5mg 23.2mg 1%
Net carbs 76.99g 1.42g N/A
Magnesium 29mg 27mg 0%
Potassium 223mg 213mg 0%
Sugar 2.21g 0.46g N/A
Trans fat 0.004g 0g N/A
Tryptophan 0.097mg 0.031mg 0%
Threonine 0.25mg 0.086mg 0%
Isoleucine 0.407mg 0.1mg 0%
Leucine 0.757mg 0.151mg 0%
Lysine 0.257mg 0.117mg 0%
Methionine 0.177mg 0.033mg 0%
Phenylalanine 0.52mg 0.087mg 0%
Valine 0.48mg 0.12mg 0%
Histidine 0.22mg 0.047mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 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 +232.5%
Contains more FatsFats +380.3%
Contains more CarbsCarbs +1383.2%
Contains more OtherOther +163.9%
Contains more WaterWater +2763.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 +2323.3%
Contains more Poly. FatPolyunsaturated fat +542.3%
Contains less Sat. FatSaturated fat -85.9%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.