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  6. Marrow-stem Kale vs. Wild rice

Marrow-stem Kale vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between Marrow-stem Kale and Wild rice

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, Manganese, Vitamin E , and Fiber, however, Wild rice is richer in Zinc, and Copper.
  • Marrow-stem Kale covers your daily Vitamin K needs 364% more than Wild rice.

Specific food types used in this comparison are Collards, raw and Wild rice, cooked.

Infographic

Marrow-stem Kale vs Wild rice 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.
Marrow-stem Kale
Marrow-stem Kale
4
:
6
Wild rice
Wild rice
Contains more Calcium +7633.3%
Contains more Potassium +110.9%
Contains more Manganese +133.3%
Contains more Selenium +62.5%
Contains more Iron +27.7%
Contains more Magnesium +18.5%
Contains more Phosphorus +228%
Contains less Sodium -82.4%
Contains more Zinc +538.1%
Contains more Copper +163%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +7633.3%
Contains more Potassium +110.9%
Contains more Manganese +133.3%
Contains more Selenium +62.5%
Contains more Iron +27.7%
Contains more Magnesium +18.5%
Contains more Phosphorus +228%
Contains less Sodium -82.4%
Contains more Zinc +538.1%
Contains more Copper +163%

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.
Marrow-stem Kale
Marrow-stem Kale
9
:
1
Wild rice
Wild rice
Contains more Vitamin A +167200%
Contains more Vitamin E +841.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +22.2%
Contains more Folate +396.2%
Contains more Vitamin K +87320%
Contains more Vitamin B3 +73.5%
Equal in Vitamin B1 - 0.052
Marrow-stem Kale
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +167200%
Contains more Vitamin E +841.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +22.2%
Contains more Folate +396.2%
Contains more Vitamin K +87320%
Contains more Vitamin B3 +73.5%
Equal in Vitamin B1 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
3
:
2
Wild rice
Wild rice
Contains more Fats +79.4%
Contains more Water +21.2%
Contains more Other +232.5%
Contains more Protein +32.1%
Contains more Carbs +293.7%
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +79.4%
Contains more Water +21.2%
Contains more Other +232.5%
Contains more Protein +32.1%
Contains more Carbs +293.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
0
:
3
Wild rice
Wild rice
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.213
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.213

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wild rice Opinion
Net carbs 1.42g 19.54g Wild rice
Protein 3.02g 3.99g Wild rice
Fats 0.61g 0.34g Marrow-stem Kale
Carbs 5.42g 21.34g Wild rice
Calories 32kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.46g 0.73g Marrow-stem Kale
Fiber 4g 1.8g Marrow-stem Kale
Calcium 232mg 3mg Marrow-stem Kale
Iron 0.47mg 0.6mg Wild rice
Magnesium 27mg 32mg Wild rice
Phosphorus 25mg 82mg Wild rice
Potassium 213mg 101mg Marrow-stem Kale
Sodium 17mg 3mg Wild rice
Zinc 0.21mg 1.34mg Wild rice
Copper 0.046mg 0.121mg Wild rice
Manganese 0.658mg 0.282mg Marrow-stem Kale
Selenium 1.3µg 0.8µg Marrow-stem Kale
Vitamin A 5019IU 3IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg 0.24mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.052mg Marrow-stem Kale
Vitamin B2 0.13mg 0.087mg Marrow-stem Kale
Vitamin B3 0.742mg 1.287mg Wild rice
Vitamin B5 0.267mg 0.154mg Marrow-stem Kale
Vitamin B6 0.165mg 0.135mg Marrow-stem Kale
Folate 129µg 26µg Marrow-stem Kale
Vitamin K 437.1µg 0.5µg Marrow-stem Kale
Tryptophan 0.031mg 0.049mg Wild rice
Threonine 0.086mg 0.127mg Wild rice
Isoleucine 0.1mg 0.167mg Wild rice
Leucine 0.151mg 0.276mg Wild rice
Lysine 0.117mg 0.17mg Wild rice
Methionine 0.033mg 0.119mg Wild rice
Phenylalanine 0.087mg 0.195mg Wild rice
Valine 0.12mg 0.232mg Wild rice
Histidine 0.047mg 0.104mg Wild rice
Saturated Fat 0.055g 0.049g Wild rice
Monounsaturated Fat 0.03g 0.05g Wild rice
Polyunsaturated fat 0.201g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Marrow-stem Kale
10%
Wild rice
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.