Quinoa vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Quinoa and Marrow-stem Kale different?
- Quinoa is richer in Phosphorus, Copper, Iron, and Magnesium, while Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Vitamin E .
- Marrow-stem Kale covers your daily need of Vitamin K 364% more than Quinoa.
- Quinoa contains 6 times more Phosphorus than Marrow-stem Kale. Quinoa contains 152mg of Phosphorus, while Marrow-stem Kale contains 25mg.
Quinoa, cooked and Collards, raw types were used in this article.
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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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Iron
+217%
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Magnesium
+137%
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Phosphorus
+508%
Contains
less
Sodium
-58.8%
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Zinc
+419%
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Copper
+317.4%
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Selenium
+115.4%
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Calcium
+1264.7%
Contains
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Potassium
+23.8%
Equal in Manganese - 0.658
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Iron
+217%
Contains
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Magnesium
+137%
Contains
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Phosphorus
+508%
Contains
less
Sodium
-58.8%
Contains
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Zinc
+419%
Contains
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Copper
+317.4%
Contains
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Selenium
+115.4%
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Calcium
+1264.7%
Contains
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Potassium
+23.8%
Equal in Manganese - 0.658
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
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Vitamin B1
+98.1%
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Vitamin A
+100280%
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Vitamin E
+258.7%
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Vitamin C
+∞%
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Vitamin B2
+18.2%
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Vitamin B3
+80.1%
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Vitamin B6
+34.1%
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Folate
+207.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+98.1%
Contains
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Vitamin A
+100280%
Contains
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Vitamin E
+258.7%
Contains
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Vitamin C
+∞%
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Vitamin B2
+18.2%
Contains
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Vitamin B3
+80.1%
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Vitamin B6
+34.1%
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Folate
+207.1%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.7%
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Fats
+214.8%
Contains
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Carbs
+293%
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Water
+25.2%
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Other
+72.7%
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+45.7%
Contains
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Fats
+214.8%
Contains
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Carbs
+293%
Contains
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Water
+25.2%
Contains
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Other
+72.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1660%
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Polyunsaturated fat
+436.3%
Contains
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Saturated Fat
-76.2%
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
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Monounsaturated Fat
+1660%
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Polyunsaturated fat
+436.3%
Contains
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Saturated Fat
-76.2%
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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| 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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.5g | 1.42g |
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| Protein | 4.4g | 3.02g |
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| Fats | 1.92g | 0.61g |
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| Carbs | 21.3g | 5.42g |
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| Calories | 120kcal | 32kcal |
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| Starch | 17.63g |
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| Sugar | 0.87g | 0.46g |
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| Fiber | 2.8g | 4g |
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| Calcium | 17mg | 232mg |
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| Iron | 1.49mg | 0.47mg |
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| Magnesium | 64mg | 27mg |
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| Phosphorus | 152mg | 25mg |
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| Potassium | 172mg | 213mg |
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| Sodium | 7mg | 17mg |
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| Zinc | 1.09mg | 0.21mg |
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| Copper | 0.192mg | 0.046mg |
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| Manganese | 0.631mg | 0.658mg |
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| Selenium | 2.8µg | 1.3µg |
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| Vitamin A | 5IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0.63mg | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.107mg | 0.054mg |
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| Vitamin B2 | 0.11mg | 0.13mg |
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| Vitamin B3 | 0.412mg | 0.742mg |
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| Vitamin B5 | 0.267mg |
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| Vitamin B6 | 0.123mg | 0.165mg |
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| Folate | 42µg | 129µg |
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| Vitamin K | 0µg | 437.1µg |
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| Tryptophan | 0.052mg | 0.031mg |
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| Threonine | 0.131mg | 0.086mg |
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| Isoleucine | 0.157mg | 0.1mg |
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| Leucine | 0.261mg | 0.151mg |
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| Lysine | 0.239mg | 0.117mg |
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| Methionine | 0.096mg | 0.033mg |
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| Phenylalanine | 0.185mg | 0.087mg |
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| Valine | 0.185mg | 0.12mg |
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| Histidine | 0.127mg | 0.047mg |
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| Saturated Fat | 0.231g | 0.055g |
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| Omega-3 - DHA | 0.015g | 0g |
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| Monounsaturated Fat | 0.528g | 0.03g |
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| Polyunsaturated fat | 1.078g | 0.201g |
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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
11%
147%
Minerals Daily Need Coverage Score
38%
25%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 21)
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)
Which food is richer in minerals?
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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.