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  6. Corn raw vs. Marrow-stem Kale

Corn raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are corn raw and marrow-stem Kale different?

  • Corn raw is richer in phosphorus, vitamin B5, and vitamin B1, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, calcium, folate, manganese, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than corn raw.
  • Corn raw contains 4 times more phosphorus than marrow-stem Kale. Corn raw contains 89mg of phosphorus, while marrow-stem Kale contains 25mg.
  • Corn raw has a higher glycemic index (52) than marrow-stem Kale (32).

Corn, sweet, yellow, raw and Collards, raw types were used in this article.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +37%
Contains more PotassiumPotassium +26.8%
Contains more CopperCopper +17.4%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +256%
Contains less SodiumSodium -11.8%
Contains more CalciumCalcium +11500%
Contains more ManganeseManganese +303.7%
Contains more SeleniumSelenium +116.7%
~equal in Iron ~0.47mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +187%
Contains more Vitamin B3Vitamin B3 +138.5%
Contains more Vitamin B5Vitamin B5 +168.5%
Contains more Vitamin CVitamin C +419.1%
Contains more Vitamin AVitamin A +2688.9%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Corn raw Marrow-stem Kale DV% diff.
Vitamin K 0.3µg 437.1µg 364%
Vitamin C 6.8mg 35.3mg 32%
Vitamin A 9µg 251µg 27%
Calcium 2mg 232mg 23%
Folate 42µg 129µg 22%
Manganese 0.163mg 0.658mg 22%
Vitamin E 0.07mg 2.26mg 15%
Phosphorus 89mg 25mg 9%
Vitamin B5 0.717mg 0.267mg 9%
Vitamin B1 0.155mg 0.054mg 8%
Fiber 2g 4g 8%
Vitamin B2 0.055mg 0.13mg 6%
Vitamin B6 0.093mg 0.165mg 6%
Vitamin B3 1.77mg 0.742mg 6%
Carbs 18.7g 5.42g 4%
Calories 86kcal 32kcal 3%
Polyunsaturated fat 0.487g 0.201g 2%
Zinc 0.46mg 0.21mg 2%
Potassium 270mg 213mg 2%
Magnesium 37mg 27mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Monounsaturated fat 0.432g 0.03g 1%
Copper 0.054mg 0.046mg 1%
Selenium 0.6µg 1.3µg 1%
Protein 3.27g 3.02g 1%
Iron 0.52mg 0.47mg 1%
Fats 1.35g 0.61g 1%
Saturated fat 0.325g 0.055g 1%
Net carbs 16.7g 1.42g N/A
Sugar 6.26g 0.46g N/A
Sodium 15mg 17mg 0%
Choline 23mg 23.2mg 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.129mg 0.086mg 0%
Isoleucine 0.129mg 0.1mg 0%
Leucine 0.348mg 0.151mg 0%
Lysine 0.137mg 0.117mg 0%
Methionine 0.067mg 0.033mg 0%
Phenylalanine 0.15mg 0.087mg 0%
Valine 0.185mg 0.12mg 0%
Histidine 0.089mg 0.047mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 FatsFats +121.3%
Contains more CarbsCarbs +245%
Contains more WaterWater +17.8%
Contains more OtherOther +111.1%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +1340%
Contains more Poly. FatPolyunsaturated fat +142.3%
Contains less Sat. FatSaturated fat -83.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.