Corn grain vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on 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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
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
Saturated fat:
Sat. Fat
0.667 g
Monounsaturated fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 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 | +4070% |
| Contains more Poly. FatPolyunsaturated fat | +976.1% |
| Contains less Sat. FatSaturated fat | -91.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
31%
120%
Minerals Daily Need Coverage Score
63%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.612g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Corn grain is cheaper (difference - $0.5)
Which food is richer in minerals?
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.