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  6. Cornmeal vs. Marrow-stem Kale

Cornmeal vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between cornmeal and marrow-stem Kale

  • Cornmeal has more iron, vitamin B1, vitamin B3, folate, and vitamin B2, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than cornmeal.
  • Cornmeal contains 10 times more vitamin B1 than marrow-stem Kale. While cornmeal contains 0.551mg of vitamin B1, marrow-stem Kale contains only 0.054mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Collards, raw.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 +18.5%
Contains more IronIron +827.7%
Contains more CopperCopper +65.2%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +296%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +707.7%
Contains more CalciumCalcium +7633.3%
Contains more PotassiumPotassium +50%
Contains more ManganeseManganese +278.2%

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% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 +920.4%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +569.5%
Contains more FolateFolate +62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +169.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Iron 4.36mg 0.47mg 49%
Vitamin B1 0.551mg 0.054mg 41%
Vitamin C 0mg 35.3mg 39%
Starch 73.3g 30%
Vitamin A 11µg 251µg 27%
Vitamin B3 4.968mg 0.742mg 26%
Carbs 79.45g 5.42g 25%
Calcium 3mg 232mg 23%
Manganese 0.174mg 0.658mg 21%
Folate 209µg 129µg 20%
Vitamin B2 0.382mg 0.13mg 19%
Selenium 10.5µg 1.3µg 17%
Calories 370kcal 32kcal 17%
Vitamin E 0.12mg 2.26mg 14%
Phosphorus 99mg 25mg 11%
Protein 7.11g 3.02g 8%
Zinc 0.66mg 0.21mg 4%
Polyunsaturated fat 0.828g 0.201g 4%
Choline 8.6mg 23.2mg 3%
Copper 0.076mg 0.046mg 3%
Potassium 142mg 213mg 2%
Fats 1.75g 0.61g 2%
Magnesium 32mg 27mg 1%
Vitamin B5 0.24mg 0.267mg 1%
Vitamin B6 0.182mg 0.165mg 1%
Saturated fat 0.22g 0.055g 1%
Monounsaturated fat 0.39g 0.03g 1%
Net carbs 75.55g 1.42g N/A
Sugar 1.61g 0.46g N/A
Fiber 3.9g 4g 0%
Sodium 7mg 17mg 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.172mg 0.086mg 0%
Isoleucine 0.242mg 0.1mg 0%
Leucine 1.006mg 0.151mg 0%
Lysine 0.105mg 0.117mg 0%
Methionine 0.162mg 0.033mg 0%
Phenylalanine 0.366mg 0.087mg 0%
Valine 0.337mg 0.12mg 0%
Histidine 0.172mg 0.047mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +135.4%
Contains more FatsFats +186.9%
Contains more CarbsCarbs +1365.9%
Contains more WaterWater +701.6%
Contains more OtherOther +160.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 +1200%
Contains more Poly. FatPolyunsaturated fat +311.9%
Contains less Sat. FatSaturated fat -75%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.