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  6. Marrow-stem Kale vs. Buckwheat

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

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Differences between marrow-stem Kale and buckwheat

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, manganese, vitamin B2, and vitamin B6; however, buckwheat is richer in copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than buckwheat (51).

The food types used in this comparison are Collards, raw and Buckwheat groats, roasted, cooked.

Infographic

Marrow-stem Kale vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +3214.3%
Contains more PotassiumPotassium +142%
Contains more ManganeseManganese +63.3%
Contains more MagnesiumMagnesium +88.9%
Contains more IronIron +70.2%
Contains more CopperCopper +217.4%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +69.2%

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 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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2411.1%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +821.4%
Contains more CholineCholine +15.4%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +34.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Buckwheat DV% diff.
Vitamin K 437.1µg 1.9µg 363%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 14µg 29%
Vitamin A 251µg 0µg 28%
Calcium 232mg 7mg 23%
Vitamin E 2.26mg 0.09mg 14%
Manganese 0.658mg 0.403mg 11%
Copper 0.046mg 0.146mg 11%
Vitamin B2 0.13mg 0.039mg 7%
Vitamin B6 0.165mg 0.077mg 7%
Magnesium 27mg 51mg 6%
Phosphorus 25mg 70mg 6%
Carbs 5.42g 19.94g 5%
Fiber 4g 2.7g 5%
Iron 0.47mg 0.8mg 4%
Zinc 0.21mg 0.61mg 4%
Potassium 213mg 88mg 4%
Calories 32kcal 92kcal 3%
Vitamin B5 0.267mg 0.359mg 2%
Selenium 1.3µg 2.2µg 2%
Choline 23.2mg 20.1mg 1%
Vitamin B1 0.054mg 0.04mg 1%
Vitamin B3 0.742mg 0.94mg 1%
Protein 3.02g 3.38g 1%
Sodium 17mg 4mg 1%
Fats 0.61g 0.62g 0%
Net carbs 1.42g 17.24g N/A
Sugar 0.46g 0.9g N/A
Saturated fat 0.055g 0.134g 0%
Monounsaturated fat 0.03g 0.188g 0%
Polyunsaturated fat 0.201g 0.188g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.086mg 0.129mg 0%
Isoleucine 0.1mg 0.127mg 0%
Leucine 0.151mg 0.212mg 0%
Lysine 0.117mg 0.172mg 0%
Methionine 0.033mg 0.044mg 0%
Phenylalanine 0.087mg 0.133mg 0%
Valine 0.12mg 0.173mg 0%
Histidine 0.047mg 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +18.5%
Contains more OtherOther +209.3%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +267.9%
~equal in Fats ~0.62g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -59%
Contains more Mono. FatMonounsaturated fat +526.7%
~equal in Polyunsaturated fat ~0.188g

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.