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  6. Corn grain vs. Marrow-stem Kale

Corn grain vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between corn grain and marrow-stem Kale

  • Corn grain has more vitamin B6, copper, iron, vitamin B1, phosphorus, and selenium; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than corn grain.
  • Marrow-stem Kale contains 12 times less selenium than corn grain. Corn grain contains 15.5µg of selenium, while marrow-stem Kale contains 1.3µg.
  • The glycemic index of corn grain is higher.

Food varieties used in this article are Corn grain, yellow and Collards, raw.

Infographic

Corn grain 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
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 +370.4%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +476.6%
Contains more CopperCopper +582.6%
Contains more ZincZinc +952.4%
Contains more PhosphorusPhosphorus +740%
Contains more SeleniumSelenium +1092.3%
Contains more CalciumCalcium +3214.3%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +35.7%

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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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 +613%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +277%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +361.2%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Marrow-stem Kale DV% diff.
Vitamin K 0.3µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin B6 0.622mg 0.165mg 35%
Copper 0.314mg 0.046mg 30%
Vitamin B1 0.385mg 0.054mg 28%
Folate 19µg 129µg 28%
Iron 2.71mg 0.47mg 28%
Vitamin A 11µg 251µg 27%
Selenium 15.5µg 1.3µg 26%
Phosphorus 210mg 25mg 26%
Magnesium 127mg 27mg 24%
Carbs 74.26g 5.42g 23%
Calcium 7mg 232mg 23%
Vitamin B3 3.627mg 0.742mg 18%
Zinc 2.21mg 0.21mg 18%
Calories 365kcal 32kcal 17%
Fiber 7.3g 4g 13%
Protein 9.42g 3.02g 13%
Polyunsaturated fat 2.163g 0.201g 13%
Vitamin E 0.49mg 2.26mg 12%
Manganese 0.485mg 0.658mg 8%
Fats 4.74g 0.61g 6%
Vitamin B2 0.201mg 0.13mg 5%
Choline 23.2mg 4%
Saturated fat 0.667g 0.055g 3%
Vitamin B5 0.424mg 0.267mg 3%
Monounsaturated fat 1.251g 0.03g 3%
Potassium 287mg 213mg 2%
Sodium 35mg 17mg 1%
Net carbs 66.96g 1.42g N/A
Sugar 0.64g 0.46g N/A
Tryptophan 0.067mg 0.031mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.337mg 0.1mg 0%
Leucine 1.155mg 0.151mg 0%
Lysine 0.265mg 0.117mg 0%
Methionine 0.197mg 0.033mg 0%
Phenylalanine 0.463mg 0.087mg 0%
Valine 0.477mg 0.12mg 0%
Histidine 0.287mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 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 +211.9%
Contains more FatsFats +677%
Contains more CarbsCarbs +1270.1%
Contains more WaterWater +764.2%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 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 +4070%
Contains more Poly. FatPolyunsaturated fat +976.1%
Contains less Sat. FatSaturated fat -91.8%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.