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  6. Wheat Bread vs. Marrow-stem Kale

Wheat Bread vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and marrow-stem Kale?

  • Wheat Bread is richer in selenium, iron, vitamin B3, vitamin B1, manganese, and phosphorus, 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 360% higher.
  • Wheat Bread has 35 times more sodium than marrow-stem Kale. Wheat Bread has 601mg of sodium, while marrow-stem Kale has 17mg.
  • Marrow-stem Kale has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Collards, raw types in this comparison.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more MagnesiumMagnesium +118.5%
Contains more IronIron +770.2%
Contains more CopperCopper +330.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +652%
Contains more ManganeseManganese +109.3%
Contains more SeleniumSelenium +2469.2%
Contains more CalciumCalcium +40.6%
Contains less SodiumSodium -97.2%
~equal in Potassium ~213mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +713%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +742.3%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin KVitamin K +7568.4%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Marrow-stem Kale DV% diff.
Vitamin K 5.7µg 437.1µg 360%
Selenium 33.4µg 1.3µg 58%
Iron 4.09mg 0.47mg 45%
Vitamin C 0.2mg 35.3mg 39%
Vitamin B3 6.25mg 0.742mg 34%
Vitamin B1 0.439mg 0.054mg 32%
Manganese 1.377mg 0.658mg 31%
Vitamin A 0µg 251µg 28%
Sodium 601mg 17mg 25%
Phosphorus 188mg 25mg 23%
Protein 12.96g 3.02g 20%
Vitamin B2 0.382mg 0.13mg 19%
Carbs 55.77g 5.42g 17%
Copper 0.198mg 0.046mg 17%
Calories 313kcal 32kcal 14%
Vitamin E 0.24mg 2.26mg 13%
Zinc 1.47mg 0.21mg 11%
Folate 86µg 129µg 11%
Polyunsaturated fat 1.72g 0.201g 10%
Magnesium 59mg 27mg 8%
Calcium 165mg 232mg 7%
Fats 4.27g 0.61g 6%
Saturated fat 0.989g 0.055g 4%
Vitamin B5 0.456mg 0.267mg 4%
Fiber 4.7g 4g 3%
Monounsaturated fat 1.019g 0.03g 2%
Vitamin B6 0.153mg 0.165mg 1%
Net carbs 51.07g 1.42g N/A
Potassium 223mg 213mg 0%
Sugar 6.42g 0.46g N/A
Choline 22.1mg 23.2mg 0%
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.299mg 0.086mg 0%
Isoleucine 0.258mg 0.1mg 0%
Leucine 0.461mg 0.151mg 0%
Lysine 0.215mg 0.117mg 0%
Methionine 0.105mg 0.033mg 0%
Phenylalanine 0.315mg 0.087mg 0%
Valine 0.31mg 0.12mg 0%
Histidine 0.15mg 0.047mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +329.1%
Contains more FatsFats +600%
Contains more CarbsCarbs +929%
Contains more OtherOther +108.3%
Contains more WaterWater +269.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +3296.7%
Contains more Poly. FatPolyunsaturated fat +755.7%
Contains less Sat. FatSaturated fat -94.4%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.