Walnut vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between walnut and marrow-stem Kale?
- Walnut is richer in copper, manganese, phosphorus, magnesium, iron, and vitamin B6, yet marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
- Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
- Walnut has 111 times more saturated fat than marrow-stem Kale. Walnut has 6.126g of saturated fat, while marrow-stem Kale has 0.055g.
- Walnut has a lower glycemic index than marrow-stem Kale.
We used Nuts, walnuts, english and Collards, raw types in this comparison.
Infographic
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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 MagnesiumMagnesium | +485.2% |
| Contains more PotassiumPotassium | +107% |
| Contains more IronIron | +519.1% |
| Contains more CopperCopper | +3347.8% |
| Contains more ZincZinc | +1371.4% |
| Contains more PhosphorusPhosphorus | +1284% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +418.8% |
| Contains more SeleniumSelenium | +276.9% |
| Contains more CalciumCalcium | +136.7% |
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 B1Vitamin B1 | +531.5% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin B5Vitamin B5 | +113.5% |
| Contains more Vitamin B6Vitamin B6 | +225.5% |
| Contains more CholineCholine | +69% |
| Contains more Vitamin CVitamin C | +2615.4% |
| Contains more Vitamin AVitamin A | +25000% |
| Contains more Vitamin EVitamin E | +222.9% |
| Contains more Vitamin KVitamin K | +16088.9% |
| Contains more FolateFolate | +31.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 437.1µg | 362% |
| Polyunsaturated fat | 47.174g | 0.201g | 313% |
| Copper | 1.586mg | 0.046mg | 171% |
| Manganese | 3.414mg | 0.658mg | 120% |
| Fats | 65.21g | 0.61g | 99% |
| Phosphorus | 346mg | 25mg | 46% |
| Vitamin C | 1.3mg | 35.3mg | 38% |
| Calories | 654kcal | 32kcal | 31% |
| Magnesium | 158mg | 27mg | 31% |
| Iron | 2.91mg | 0.47mg | 31% |
| Vitamin B6 | 0.537mg | 0.165mg | 29% |
| Saturated fat | 6.126g | 0.055g | 28% |
| Vitamin A | 1µg | 251µg | 28% |
| Zinc | 3.09mg | 0.21mg | 26% |
| Protein | 15.23g | 3.02g | 24% |
| Vitamin B1 | 0.341mg | 0.054mg | 24% |
| Monounsaturated fat | 8.933g | 0.03g | 22% |
| Calcium | 98mg | 232mg | 13% |
| Fiber | 6.7g | 4g | 11% |
| Vitamin E | 0.7mg | 2.26mg | 10% |
| Folate | 98µg | 129µg | 8% |
| Selenium | 4.9µg | 1.3µg | 7% |
| Potassium | 441mg | 213mg | 7% |
| Vitamin B5 | 0.57mg | 0.267mg | 6% |
| Carbs | 13.71g | 5.42g | 3% |
| Choline | 39.2mg | 23.2mg | 3% |
| Vitamin B2 | 0.15mg | 0.13mg | 2% |
| Vitamin B3 | 1.125mg | 0.742mg | 2% |
| Sodium | 2mg | 17mg | 1% |
| Net carbs | 7.01g | 1.42g | N/A |
| Sugar | 2.61g | 0.46g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.031mg | 0% |
| Threonine | 0.596mg | 0.086mg | 0% |
| Isoleucine | 0.625mg | 0.1mg | 0% |
| Leucine | 1.17mg | 0.151mg | 0% |
| Lysine | 0.424mg | 0.117mg | 0% |
| Methionine | 0.236mg | 0.033mg | 0% |
| Phenylalanine | 0.711mg | 0.087mg | 0% |
| Valine | 0.753mg | 0.12mg | 0% |
| Histidine | 0.391mg | 0.047mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +404.3% |
| Contains more FatsFats | +10590.2% |
| Contains more CarbsCarbs | +153% |
| Contains more OtherOther | +33.8% |
| Contains more WaterWater | +2102% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +29676.7% |
| Contains more Poly. FatPolyunsaturated fat | +23369.7% |
| Contains less Sat. FatSaturated fat | -99.1% |
