Marrow-stem Kale vs. Wheat — In-Depth Nutrition Comparison
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Significant differences between Marrow-stem Kale and Wheat
- Marrow-stem Kale has more Folate, Calcium, and Vitamin E , however, Wheat is richer in Selenium, Copper, Phosphorus, Manganese, Iron, Zinc, and Vitamin B3.
- Wheat covers your daily Selenium needs 56% more than Marrow-stem Kale.
- Wheat has 26 times less Calcium than Marrow-stem Kale. Marrow-stem Kale has 232mg of Calcium, while Wheat has 9mg.
Specific food types used in this comparison are Collards, raw and Wheat, KAMUT khorasan, cooked.
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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
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Calcium
+2477.8%
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Potassium
+29.9%
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Iron
+274.5%
Contains
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Magnesium
+77.8%
Contains
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Phosphorus
+488%
Contains
less
Sodium
-52.9%
Contains
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Zinc
+776.2%
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Copper
+350%
Contains
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Manganese
+56.5%
Contains
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Selenium
+2353.8%
Contains
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Calcium
+2477.8%
Contains
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Potassium
+29.9%
Contains
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Iron
+274.5%
Contains
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Magnesium
+77.8%
Contains
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Phosphorus
+488%
Contains
less
Sodium
-52.9%
Contains
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Zinc
+776.2%
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Copper
+350%
Contains
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Manganese
+56.5%
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Selenium
+2353.8%
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.
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Contains
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Vitamin A
+125375%
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Vitamin E
+841.7%
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Vitamin B2
+333.3%
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Vitamin B6
+135.7%
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Folate
+1072.7%
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Vitamin B1
+75.9%
Contains
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Vitamin B3
+210.6%
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Vitamin A
+125375%
Contains
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Vitamin E
+841.7%
Contains
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Vitamin B2
+333.3%
Contains
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Vitamin B6
+135.7%
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Folate
+1072.7%
Contains
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Vitamin B1
+75.9%
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Vitamin B3
+210.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+37.5%
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Other
+95.6%
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Protein
+89.1%
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Fats
+36.1%
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Carbs
+409.2%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Contains
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Water
+37.5%
Contains
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Other
+95.6%
Contains
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Protein
+89.1%
Contains
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Fats
+36.1%
Contains
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Carbs
+409.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-28.6%
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Monounsaturated Fat
+180%
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Polyunsaturated fat
+20.9%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Contains
less
Saturated Fat
-28.6%
Contains
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Monounsaturated Fat
+180%
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Polyunsaturated fat
+20.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 23.3g |
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| Protein | 3.02g | 5.71g |
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| Fats | 0.61g | 0.83g |
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| Carbs | 5.42g | 27.6g |
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| Calories | 32kcal | 132kcal |
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| Sugar | 0.46g | 3.07g |
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| Fiber | 4g | 4.3g |
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| Calcium | 232mg | 9mg |
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| Iron | 0.47mg | 1.76mg |
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| Magnesium | 27mg | 48mg |
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| Phosphorus | 25mg | 147mg |
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| Potassium | 213mg | 164mg |
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| Sodium | 17mg | 8mg |
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| Zinc | 0.21mg | 1.84mg |
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| Copper | 0.046mg | 0.207mg |
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| Manganese | 0.658mg | 1.03mg |
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| Selenium | 1.3µg | 31.9µg |
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| Vitamin A | 5019IU | 4IU |
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| Vitamin A RAE | 251µg |
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| Vitamin E | 2.26mg | 0.24mg |
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| Vitamin C | 35.3mg |
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| Vitamin B1 | 0.054mg | 0.095mg |
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| Vitamin B2 | 0.13mg | 0.03mg |
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| Vitamin B3 | 0.742mg | 2.305mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.165mg | 0.07mg |
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| Folate | 129µg | 11µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.051mg |
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| Threonine | 0.086mg | 0.172mg |
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| Isoleucine | 0.1mg | 0.22mg |
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| Leucine | 0.151mg | 0.432mg |
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| Lysine | 0.117mg | 0.161mg |
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| Methionine | 0.033mg | 0.097mg |
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| Phenylalanine | 0.087mg | 0.3mg |
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| Valine | 0.12mg | 0.267mg |
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| Histidine | 0.047mg | 0.147mg |
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| Trans Fat | 0g | 0.002g |
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| Saturated Fat | 0.055g | 0.077g |
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| Monounsaturated Fat | 0.03g | 0.084g |
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| Polyunsaturated fat | 0.201g | 0.243g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
147%
9%
Minerals Daily Need Coverage Score
25%
61%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 9mg)
Which food is cheaper?
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)