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

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Significant differences between couscous and marrow-stem Kale

  • Couscous has more selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, fiber, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than couscous.
  • Marrow-stem Kale has 21 times less selenium than couscous. Couscous has 27.5µg of selenium, while marrow-stem Kale has 1.3µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Couscous, cooked and Collards, raw.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 ZincZinc +23.8%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +2015.4%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +267.2%
Contains more IronIron +23.7%
Contains more CopperCopper +12.2%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +683.3%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +16.7%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1638.5%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +760%
Contains more CholineCholine +603%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +25.5%
Contains more CarbsCarbs +328.4%
Contains more FatsFats +281.3%
Contains more WaterWater +23.5%
Contains more OtherOther +411.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -47.3%
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +214.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Marrow-stem Kale
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Selenium 27.5µg 1.3µg 48%
Vitamin C 0mg 35.3mg 39%
Folate 15µg 129µg 29%
Vitamin A 0µg 251µg 28%
Manganese 0.084mg 0.658mg 25%
Calcium 8mg 232mg 22%
Vitamin E 0.13mg 2.26mg 14%
Fiber 1.4g 4g 10%
Vitamin B6 0.051mg 0.165mg 9%
Vitamin B2 0.027mg 0.13mg 8%
Carbs 23.22g 5.42g 6%
Magnesium 8mg 27mg 5%
Potassium 58mg 213mg 5%
Calories 112kcal 32kcal 4%
Choline 3.3mg 23.2mg 4%
Vitamin B3 0.983mg 0.742mg 2%
Vitamin B5 0.371mg 0.267mg 2%
Protein 3.79g 3.02g 2%
Polyunsaturated fat 0.064g 0.201g 1%
Vitamin B1 0.063mg 0.054mg 1%
Sodium 5mg 17mg 1%
Iron 0.38mg 0.47mg 1%
Fats 0.16g 0.61g 1%
Copper 0.041mg 0.046mg 1%
Net carbs 21.82g 1.42g N/A
Sugar 0.1g 0.46g N/A
Zinc 0.26mg 0.21mg 0%
Phosphorus 22mg 25mg 0%
Saturated fat 0.029g 0.055g 0%
Monounsaturated fat 0.022g 0.03g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.1mg 0.086mg 0%
Isoleucine 0.147mg 0.1mg 0%
Leucine 0.259mg 0.151mg 0%
Lysine 0.073mg 0.117mg 0%
Methionine 0.059mg 0.033mg 0%
Phenylalanine 0.184mg 0.087mg 0%
Valine 0.162mg 0.12mg 0%
Histidine 0.077mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
22%
Couscous
25%
Marrow-stem Kale

Comparison summary

Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 33)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.8)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.