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Cayenne pepper vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between Cayenne pepper and Marrow-stem Kale

  • Cayenne pepper has more Vitamin A RAE, Vitamin E , Vitamin B6, Fiber, Iron, Vitamin B2, Manganese, Potassium, and Vitamin B3, however, Marrow-stem Kale is richer in Vitamin K.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 297% more.
  • Cayenne pepper contains 17 times more Iron than Marrow-stem Kale. Cayenne pepper contains 7.8mg of Iron, while Marrow-stem Kale contains 0.47mg.

The food varieties used in the comparison are Spices, pepper, red or cayenne and Collards, raw.

Infographic

Cayenne pepper 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.
Contains more Iron +1559.6%
Contains more Magnesium +463%
Contains more Phosphorus +1072%
Contains more Potassium +845.5%
Contains more Zinc +1081%
Contains more Copper +710.9%
Contains more Manganese +204%
Contains more Selenium +576.9%
Contains more Calcium +56.8%
Contains less Sodium -43.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +1559.6%
Contains more Magnesium +463%
Contains more Phosphorus +1072%
Contains more Potassium +845.5%
Contains more Zinc +1081%
Contains more Copper +710.9%
Contains more Manganese +204%
Contains more Selenium +576.9%
Contains more Calcium +56.8%
Contains less Sodium -43.3%

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.
:
Contains more Vitamin A +729%
Contains more Vitamin E +1219.9%
Contains more Vitamin C +116.4%
Contains more Vitamin B1 +507.4%
Contains more Vitamin B2 +606.9%
Contains more Vitamin B3 +1072.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +21.7%
Contains more Vitamin K +444.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin A +729%
Contains more Vitamin E +1219.9%
Contains more Vitamin C +116.4%
Contains more Vitamin B1 +507.4%
Contains more Vitamin B2 +606.9%
Contains more Vitamin B3 +1072.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +21.7%
Contains more Vitamin K +444.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +297.7%
Contains more Fats +2731.1%
Contains more Carbs +944.8%
Contains more Other +354.1%
Contains more Water +1013.3%
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 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 Protein +297.7%
Contains more Fats +2731.1%
Contains more Carbs +944.8%
Contains more Other +354.1%
Contains more Water +1013.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9066.7%
Contains more Polyunsaturated fat +4064.2%
Contains less Saturated Fat -98.3%
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +9066.7%
Contains more Polyunsaturated fat +4064.2%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cayenne pepper Marrow-stem Kale Opinion
Net carbs 29.43g 1.42g Cayenne pepper
Protein 12.01g 3.02g Cayenne pepper
Fats 17.27g 0.61g Cayenne pepper
Carbs 56.63g 5.42g Cayenne pepper
Calories 318kcal 32kcal Cayenne pepper
Sugar 10.34g 0.46g Marrow-stem Kale
Fiber 27.2g 4g Cayenne pepper
Calcium 148mg 232mg Marrow-stem Kale
Iron 7.8mg 0.47mg Cayenne pepper
Magnesium 152mg 27mg Cayenne pepper
Phosphorus 293mg 25mg Cayenne pepper
Potassium 2014mg 213mg Cayenne pepper
Sodium 30mg 17mg Marrow-stem Kale
Zinc 2.48mg 0.21mg Cayenne pepper
Copper 0.373mg 0.046mg Cayenne pepper
Manganese 2mg 0.658mg Cayenne pepper
Selenium 8.8µg 1.3µg Cayenne pepper
Vitamin A 41610IU 5019IU Cayenne pepper
Vitamin A RAE 2081µg 251µg Cayenne pepper
Vitamin E 29.83mg 2.26mg Cayenne pepper
Vitamin C 76.4mg 35.3mg Cayenne pepper
Vitamin B1 0.328mg 0.054mg Cayenne pepper
Vitamin B2 0.919mg 0.13mg Cayenne pepper
Vitamin B3 8.701mg 0.742mg Cayenne pepper
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 2.45mg 0.165mg Cayenne pepper
Folate 106µg 129µg Marrow-stem Kale
Vitamin K 80.3µg 437.1µg Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Saturated Fat 3.26g 0.055g Marrow-stem Kale
Monounsaturated Fat 2.75g 0.03g Cayenne pepper
Polyunsaturated fat 8.37g 0.201g Cayenne pepper

Which food is preferable for your diet?

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

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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
388%
Cayenne pepper
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
125%
Cayenne pepper
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 9.88g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 3.205g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.