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  6. Buckwheat vs. Marrow-stem Kale

Buckwheat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between Buckwheat and Marrow-stem Kale

  • Buckwheat is higher in Copper, however, Marrow-stem Kale is richer in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, Vitamin E , Manganese, Vitamin B2, and Vitamin B6.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 363% higher.
  • Buckwheat has 3 times more Copper than Marrow-stem Kale. While Buckwheat has 0.146mg of Copper, Marrow-stem Kale has only 0.046mg.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Collards, raw.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
7
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +70.2%
Contains more Magnesium +88.9%
Contains more Phosphorus +180%
Contains less Sodium -76.5%
Contains more Zinc +190.5%
Contains more Copper +217.4%
Contains more Selenium +69.2%
Contains more Calcium +3214.3%
Contains more Potassium +142%
Contains more Manganese +63.3%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +70.2%
Contains more Magnesium +88.9%
Contains more Phosphorus +180%
Contains less Sodium -76.5%
Contains more Zinc +190.5%
Contains more Copper +217.4%
Contains more Selenium +69.2%
Contains more Calcium +3214.3%
Contains more Potassium +142%
Contains more Manganese +63.3%

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.
Buckwheat
Buckwheat
2
:
8
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +34.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2411.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +114.3%
Contains more Folate +821.4%
Contains more Vitamin K +22905.3%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%
Contains more Vitamin B3 +26.7%
Contains more Vitamin B5 +34.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2411.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B6 +114.3%
Contains more Folate +821.4%
Contains more Vitamin K +22905.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +11.9%
Contains more Carbs +267.9%
Contains more Water +18.5%
Contains more Other +209.3%
Equal in Fats - 0.61
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
Contains more Protein +11.9%
Contains more Carbs +267.9%
Contains more Water +18.5%
Contains more Other +209.3%
Equal in Fats - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +526.7%
Contains less Saturated Fat -59%
Equal in Polyunsaturated fat - 0.201
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +526.7%
Contains less Saturated Fat -59%
Equal in Polyunsaturated fat - 0.201

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Marrow-stem Kale Opinion
Net carbs 17.24g 1.42g Buckwheat
Protein 3.38g 3.02g Buckwheat
Fats 0.62g 0.61g Buckwheat
Carbs 19.94g 5.42g Buckwheat
Calories 92kcal 32kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 0.46g Marrow-stem Kale
Fiber 2.7g 4g Marrow-stem Kale
Calcium 7mg 232mg Marrow-stem Kale
Iron 0.8mg 0.47mg Buckwheat
Magnesium 51mg 27mg Buckwheat
Phosphorus 70mg 25mg Buckwheat
Potassium 88mg 213mg Marrow-stem Kale
Sodium 4mg 17mg Buckwheat
Zinc 0.61mg 0.21mg Buckwheat
Copper 0.146mg 0.046mg Buckwheat
Manganese 0.403mg 0.658mg Marrow-stem Kale
Selenium 2.2µg 1.3µg Buckwheat
Vitamin A 0IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.09mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.04mg 0.054mg Marrow-stem Kale
Vitamin B2 0.039mg 0.13mg Marrow-stem Kale
Vitamin B3 0.94mg 0.742mg Buckwheat
Vitamin B5 0.359mg 0.267mg Buckwheat
Vitamin B6 0.077mg 0.165mg Marrow-stem Kale
Folate 14µg 129µg Marrow-stem Kale
Vitamin K 1.9µg 437.1µg Marrow-stem Kale
Tryptophan 0.049mg 0.031mg Buckwheat
Threonine 0.129mg 0.086mg Buckwheat
Isoleucine 0.127mg 0.1mg Buckwheat
Leucine 0.212mg 0.151mg Buckwheat
Lysine 0.172mg 0.117mg Buckwheat
Methionine 0.044mg 0.033mg Buckwheat
Phenylalanine 0.133mg 0.087mg Buckwheat
Valine 0.173mg 0.12mg Buckwheat
Histidine 0.079mg 0.047mg Buckwheat
Saturated Fat 0.134g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.188g 0.03g Buckwheat
Polyunsaturated fat 0.188g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Marrow-stem Kale
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
8%
Buckwheat
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
24%
Buckwheat
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.079g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 19)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.9)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.