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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
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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.
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% 13% 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% 301% 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 +2245.3%
Contains more Vitamin E Vitamin E +361.2%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +578.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 365kcal 32kcal Corn grain
Protein 9.42g 3.02g Corn grain
Fats 4.74g 0.61g Corn grain
Vitamin C 0mg 35.3mg Marrow-stem Kale
Net carbs 66.96g 1.42g Corn grain
Carbs 74.26g 5.42g Corn grain
Magnesium 127mg 27mg Corn grain
Calcium 7mg 232mg Marrow-stem Kale
Potassium 287mg 213mg Corn grain
Iron 2.71mg 0.47mg Corn grain
Sugar 0.64g 0.46g Marrow-stem Kale
Fiber 7.3g 4g Corn grain
Copper 0.314mg 0.046mg Corn grain
Zinc 2.21mg 0.21mg Corn grain
Phosphorus 210mg 25mg Corn grain
Sodium 35mg 17mg Marrow-stem Kale
Vitamin A 214IU 5019IU Marrow-stem Kale
Vitamin A RAE 11µg 251µg Marrow-stem Kale
Vitamin E 0.49mg 2.26mg Marrow-stem Kale
Manganese 0.485mg 0.658mg Marrow-stem Kale
Selenium 15.5µg 1.3µg Corn grain
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
Vitamin K 0.3µg 437.1µg Marrow-stem Kale
Folate 19µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Corn grain
137%
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.