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  6. Marrow-stem Kale vs. Wheat Bread

Marrow-stem Kale vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and wheat Bread?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C, yet wheat Bread is richer in selenium, iron, vitamin B3, vitamin B1, manganese, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 360% higher.
  • Marrow-stem Kale contains less sodium.
  • Marrow-stem Kale has a lower glycemic index than wheat Bread.

We used Collards, raw and Bread, wheat, toasted types in this comparison.

Infographic

Marrow-stem Kale vs Wheat Bread 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CalciumCalcium +40.6%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +118.5%
Contains more IronIron +770.2%
Contains more CopperCopper +330.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +652%
Contains more ManganeseManganese +109.3%
Contains more SeleniumSelenium +2469.2%
~equal in Potassium ~223mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +17550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin KVitamin K +7568.4%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +713%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +742.3%
Contains more Vitamin B5Vitamin B5 +70.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wheat Bread DV% diff.
Vitamin K 437.1µg 5.7µg 360%
Selenium 1.3µg 33.4µg 58%
Iron 0.47mg 4.09mg 45%
Vitamin C 35.3mg 0.2mg 39%
Vitamin B3 0.742mg 6.25mg 34%
Vitamin B1 0.054mg 0.439mg 32%
Manganese 0.658mg 1.377mg 31%
Vitamin A 251µg 0µg 28%
Sodium 17mg 601mg 25%
Phosphorus 25mg 188mg 23%
Protein 3.02g 12.96g 20%
Vitamin B2 0.13mg 0.382mg 19%
Carbs 5.42g 55.77g 17%
Copper 0.046mg 0.198mg 17%
Calories 32kcal 313kcal 14%
Vitamin E 2.26mg 0.24mg 13%
Zinc 0.21mg 1.47mg 11%
Folate 129µg 86µg 11%
Polyunsaturated fat 0.201g 1.72g 10%
Magnesium 27mg 59mg 8%
Calcium 232mg 165mg 7%
Fats 0.61g 4.27g 6%
Saturated fat 0.055g 0.989g 4%
Vitamin B5 0.267mg 0.456mg 4%
Fiber 4g 4.7g 3%
Monounsaturated fat 0.03g 1.019g 2%
Vitamin B6 0.165mg 0.153mg 1%
Net carbs 1.42g 51.07g N/A
Potassium 213mg 223mg 0%
Sugar 0.46g 6.42g N/A
Choline 23.2mg 22.1mg 0%
Tryptophan 0.031mg 0.092mg 0%
Threonine 0.086mg 0.299mg 0%
Isoleucine 0.1mg 0.258mg 0%
Leucine 0.151mg 0.461mg 0%
Lysine 0.117mg 0.215mg 0%
Methionine 0.033mg 0.105mg 0%
Phenylalanine 0.087mg 0.315mg 0%
Valine 0.12mg 0.31mg 0%
Histidine 0.047mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +269.9%
Contains more ProteinProtein +329.1%
Contains more FatsFats +600%
Contains more CarbsCarbs +929%
Contains more OtherOther +108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +3296.7%
Contains more Poly. FatPolyunsaturated fat +755.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.