Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Walnut oil
  5. Compare
  6. Walnut oil vs. Marrow-stem Kale

Walnut oil vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

How are walnut oil and marrow-stem Kale different?

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, fiber, vitamin B6, vitamin E, and vitamin B2 than walnut oil.
  • Daily need coverage for vitamin K for marrow-stem Kale is 352% higher.
  • Walnut oil contains 165 times more saturated fat than marrow-stem Kale. While walnut oil contains 9.1g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Walnut oil has a lower glycemic index (0) than marrow-stem Kale (32).

Oil, walnut and Collards, raw are the varieties used in this article.

Infographic

Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2814%
Contains more FolateFolate +∞%
Contains more CholineCholine +5700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Marrow-stem Kale DV% diff.
Polyunsaturated fat 63.3g 0.201g 421%
Vitamin K 15µg 437.1µg 352%
Fats 100g 0.61g 153%
Monounsaturated fat 22.8g 0.03g 57%
Calories 884kcal 32kcal 43%
Saturated fat 9.1g 0.055g 41%
Vitamin C 0mg 35.3mg 39%
Folate 0µg 129µg 32%
Manganese 0.658mg 29%
Vitamin A 0µg 251µg 28%
Calcium 0mg 232mg 23%
Fiber 0g 4g 16%
Vitamin B6 0mg 0.165mg 13%
Vitamin E 0.4mg 2.26mg 12%
Vitamin B2 0mg 0.13mg 10%
Magnesium 0mg 27mg 6%
Potassium 0mg 213mg 6%
Iron 0mg 0.47mg 6%
Protein 0g 3.02g 6%
Vitamin B5 0mg 0.267mg 5%
Vitamin B3 0mg 0.742mg 5%
Vitamin B1 0mg 0.054mg 5%
Copper 0mg 0.046mg 5%
Phosphorus 0mg 25mg 4%
Choline 0.4mg 23.2mg 4%
Selenium 0µg 1.3µg 2%
Zinc 0mg 0.21mg 2%
Carbs 0g 5.42g 2%
Sodium 0mg 17mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0mg 0.031mg 0%
Threonine 0mg 0.086mg 0%
Isoleucine 0mg 0.1mg 0%
Leucine 0mg 0.151mg 0%
Lysine 0mg 0.117mg 0%
Methionine 0mg 0.033mg 0%
Phenylalanine 0mg 0.087mg 0%
Valine 0mg 0.12mg 0%
Histidine 0mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +16293.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 +75900%
Contains more Poly. FatPolyunsaturated fat +31392.5%
Contains less Sat. FatSaturated fat -99.4%

People also compare

Walnut oil
Walnut oil vs Grape seed oil
Grape seed oil
Walnut oil
Walnut oil vs Palm oil
Palm oil
Walnut oil
Walnut oil vs Avocado oil
Avocado oil
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.