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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 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 C, Folate, and Vitamin A RAE.
  • 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.

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.
Corn grain
Corn grain
7
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +476.6%
Contains more Magnesium +370.4%
Contains more Phosphorus +740%
Contains more Potassium +34.7%
Contains more Zinc +952.4%
Contains more Copper +582.6%
Contains more Selenium +1092.3%
Contains more Calcium +3214.3%
Contains less Sodium -51.4%
Contains more Manganese +35.7%
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
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 +476.6%
Contains more Magnesium +370.4%
Contains more Phosphorus +740%
Contains more Potassium +34.7%
Contains more Zinc +952.4%
Contains more Copper +582.6%
Contains more Selenium +1092.3%
Contains more Calcium +3214.3%
Contains less Sodium -51.4%
Contains more Manganese +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.
Corn grain
Corn grain
5
:
5
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +613%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +277%
Contains more Vitamin A +2245.3%
Contains more Vitamin E +361.2%
Contains more Vitamin C +∞%
Contains more Folate +578.9%
Contains more Vitamin K +145600%
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
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 B1 +613%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +277%
Contains more Vitamin A +2245.3%
Contains more Vitamin E +361.2%
Contains more Vitamin C +∞%
Contains more Folate +578.9%
Contains more Vitamin K +145600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +211.9%
Contains more Fats +677%
Contains more Carbs +1270.1%
Contains more Water +764.2%
Equal in Other - 1.33
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 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 +211.9%
Contains more Fats +677%
Contains more Carbs +1270.1%
Contains more Water +764.2%
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +4070%
Contains more Polyunsaturated fat +976.1%
Contains less Saturated Fat -91.8%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 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 +4070%
Contains more Polyunsaturated fat +976.1%
Contains less Saturated 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.
Corn grain Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn grain Marrow-stem Kale Opinion
Net carbs 66.96g 1.42g Corn grain
Protein 9.42g 3.02g Corn grain
Fats 4.74g 0.61g Corn grain
Carbs 74.26g 5.42g Corn grain
Calories 365kcal 32kcal Corn grain
Sugar 0.64g 0.46g Marrow-stem Kale
Fiber 7.3g 4g Corn grain
Calcium 7mg 232mg Marrow-stem Kale
Iron 2.71mg 0.47mg Corn grain
Magnesium 127mg 27mg Corn grain
Phosphorus 210mg 25mg Corn grain
Potassium 287mg 213mg Corn grain
Sodium 35mg 17mg Marrow-stem Kale
Zinc 2.21mg 0.21mg Corn grain
Copper 0.314mg 0.046mg Corn grain
Manganese 0.485mg 0.658mg Marrow-stem Kale
Selenium 15.5µg 1.3µg Corn grain
Vitamin A 214IU 5019IU Marrow-stem Kale
Vitamin A RAE 11µg 251µg Marrow-stem Kale
Vitamin E 0.49mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.385mg 0.054mg Corn grain
Vitamin B2 0.201mg 0.13mg Corn grain
Vitamin B3 3.627mg 0.742mg Corn grain
Vitamin B5 0.424mg 0.267mg Corn grain
Vitamin B6 0.622mg 0.165mg Corn grain
Folate 19µg 129µg Marrow-stem Kale
Vitamin K 0.3µg 437.1µg Marrow-stem Kale
Tryptophan 0.067mg 0.031mg Corn grain
Threonine 0.354mg 0.086mg Corn grain
Isoleucine 0.337mg 0.1mg Corn grain
Leucine 1.155mg 0.151mg Corn grain
Lysine 0.265mg 0.117mg Corn grain
Methionine 0.197mg 0.033mg Corn grain
Phenylalanine 0.463mg 0.087mg Corn grain
Valine 0.477mg 0.12mg Corn grain
Histidine 0.287mg 0.047mg Corn grain
Saturated Fat 0.667g 0.055g Marrow-stem Kale
Monounsaturated Fat 1.251g 0.03g Corn grain
Polyunsaturated fat 2.163g 0.201g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain 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
35%
Corn grain
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
63%
Corn grain
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.612g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $0.5)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.