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  6. Spinach pasta vs. Marrow-stem Kale

Spinach pasta vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between spinach pasta and marrow-stem Kale?

  • Spinach pasta is richer in vitamin B1, iron, vitamin B2, phosphorus, vitamin B3, and copper, yet marrow-stem Kale is richer in vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin A is 96% higher.

We used Pasta, fresh-refrigerated, spinach, as purchased and Collards, raw types in this comparison.

Infographic

Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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 MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +602.1%
Contains more CopperCopper +328.3%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +492%
Contains more ManganeseManganese +18.7%
Contains more CalciumCalcium +439.5%
Contains less SodiumSodium -37%

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% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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 +1027.8%
Contains more Vitamin B2Vitamin B2 +206.2%
Contains more Vitamin B3Vitamin B3 +366.3%
Contains more Vitamin B5Vitamin B5 +157.7%
Contains more Vitamin B6Vitamin B6 +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +904%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B1 0.609mg 0.054mg 46%
Vitamin C 0mg 35.3mg 39%
Iron 3.3mg 0.47mg 35%
Vitamin A 25µg 251µg 25%
Cholesterol 73mg 0mg 24%
Vitamin B2 0.398mg 0.13mg 21%
Calcium 43mg 232mg 19%
Phosphorus 148mg 25mg 18%
Carbs 55.72g 5.42g 17%
Vitamin B3 3.46mg 0.742mg 17%
Copper 0.197mg 0.046mg 17%
Protein 11.26g 3.02g 16%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B12 0.31µg 0µg 13%
Calories 289kcal 32kcal 13%
Vitamin B6 0.315mg 0.165mg 12%
Folate 177µg 129µg 12%
Zinc 1.4mg 0.21mg 11%
Magnesium 63mg 27mg 9%
Vitamin B5 0.688mg 0.267mg 8%
Manganese 0.781mg 0.658mg 5%
Choline 23.2mg 4%
Polyunsaturated fat 0.467g 0.201g 2%
Selenium 1.3µg 2%
Potassium 272mg 213mg 2%
Fats 2.1g 0.61g 2%
Saturated fat 0.483g 0.055g 2%
Monounsaturated fat 0.659g 0.03g 2%
Net carbs 55.72g 1.42g N/A
Sugar 0.46g N/A
Sodium 27mg 17mg 0%
Tryptophan 0.15mg 0.031mg 0%
Threonine 0.352mg 0.086mg 0%
Isoleucine 0.488mg 0.1mg 0%
Leucine 0.813mg 0.151mg 0%
Lysine 0.336mg 0.117mg 0%
Methionine 0.208mg 0.033mg 0%
Phenylalanine 0.56mg 0.087mg 0%
Valine 0.544mg 0.12mg 0%
Histidine 0.237mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 +272.8%
Contains more FatsFats +244.3%
Contains more CarbsCarbs +928%
Contains more WaterWater +197.7%
Contains more OtherOther +62.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 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 +2096.7%
Contains more Poly. FatPolyunsaturated fat +132.3%
Contains less Sat. FatSaturated fat -88.6%

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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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.