Cereal vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are cereal and marrow-stem Kale different?
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc; however, marrow-stem Kale is richer in vitamin K, vitamin A, and calcium.
- Daily need coverage for vitamin B1 for cereal is 520% higher.
- Cereal contains 72 times more iron than marrow-stem Kale. While cereal contains 34.06mg of iron, marrow-stem Kale contains only 0.47mg.
- Marrow-stem Kale has less sodium.
- Marrow-stem Kale has a lower glycemic index (32) than cereal (69).
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Collards, raw are the varieties 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 more IronIron | +7146.8% |
| Contains more CopperCopper | +197.8% |
| Contains more ZincZinc | +3519% |
| Contains more PhosphorusPhosphorus | +208% |
| Contains more ManganeseManganese | +20.1% |
| Contains more SeleniumSelenium | +384.6% |
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +2220% |
| Contains more PotassiumPotassium | +102.9% |
| Contains less SodiumSodium | -97.9% |
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 more Vitamin AVitamin A | +224.3% |
| Contains more Vitamin B1Vitamin B1 | +11544.4% |
| Contains more Vitamin B2Vitamin B2 | +2876.9% |
| Contains more Vitamin B3Vitamin B3 | +3891.9% |
| Contains more Vitamin B6Vitamin B6 | +3527.9% |
| Contains more Vitamin EVitamin E | +2725% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.054mg | 520% |
| Vitamin B6 | 5.986mg | 0.165mg | 448% |
| Iron | 34.06mg | 0.47mg | 420% |
| Vitamin K | 0µg | 437.1µg | 364% |
| Vitamin B2 | 3.87mg | 0.13mg | 288% |
| Vitamin B3 | 29.62mg | 0.742mg | 180% |
| Zinc | 7.6mg | 0.21mg | 67% |
| Vitamin A | 814µg | 251µg | 63% |
| Sodium | 795mg | 17mg | 34% |
| Folate | 129µg | 32% | |
| Carbs | 86.85g | 5.42g | 27% |
| Calcium | 10mg | 232mg | 22% |
| Calories | 378kcal | 32kcal | 17% |
| Vitamin E | 0.08mg | 2.26mg | 15% |
| Copper | 0.137mg | 0.046mg | 10% |
| Fiber | 1.4g | 4g | 10% |
| Selenium | 6.3µg | 1.3µg | 9% |
| Phosphorus | 77mg | 25mg | 7% |
| Manganese | 0.79mg | 0.658mg | 6% |
| Protein | 6.06g | 3.02g | 6% |
| Vitamin C | 38.5mg | 35.3mg | 4% |
| Choline | 23.2mg | 4% | |
| Potassium | 105mg | 213mg | 3% |
| Magnesium | 19mg | 27mg | 2% |
| Vitamin B5 | 0.226mg | 0.267mg | 1% |
| Fats | 1.08g | 0.61g | 1% |
| Saturated fat | 0.26g | 0.055g | 1% |
| Polyunsaturated fat | 0.354g | 0.201g | 1% |
| Net carbs | 85.45g | 1.42g | N/A |
| Sugar | 10.35g | 0.46g | N/A |
| Monounsaturated fat | 0.204g | 0.03g | 0% |
| Tryptophan | 0.066mg | 0.031mg | 0% |
| Threonine | 0.241mg | 0.086mg | 0% |
| Isoleucine | 0.26mg | 0.1mg | 0% |
| Leucine | 0.767mg | 0.151mg | 0% |
| Lysine | 0.113mg | 0.117mg | 0% |
| Methionine | 0.13mg | 0.033mg | 0% |
| Phenylalanine | 0.365mg | 0.087mg | 0% |
| Valine | 0.344mg | 0.12mg | 0% |
| Histidine | 0.162mg | 0.047mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +100.7% |
| Contains more FatsFats | +77% |
| Contains more CarbsCarbs | +1502.4% |
| Contains more OtherOther | +67.7% |
| Contains more WaterWater | +2270.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | +580% |
| Contains more Poly. FatPolyunsaturated fat | +76.1% |
| Contains less Sat. FatSaturated fat | -78.8% |
