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

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A recap on differences between Marrow-stem Kale and Corn grain

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, and Vitamin A RAE, however, Corn grain is higher in Vitamin B6, Copper, Iron, Vitamin B1, Phosphorus, and Selenium.
  • Marrow-stem Kale covers your daily Vitamin K needs 364% more than Corn grain.

Food varieties used in this article are Collards, raw and Corn grain, yellow.

Infographic

Marrow-stem Kale vs Corn grain 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.
Contains more Calcium +3214.3%
Contains less Sodium -51.4%
Contains more Manganese +35.7%
Contains more Iron +476.6%
Contains more Magnesium +370.4%
Contains more Phosphorus +740%
Contains more Potassium +34.7%
Contains more Zinc +952.4%
Contains more Copper +582.6%
Contains more Selenium +1092.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Contains more Calcium +3214.3%
Contains less Sodium -51.4%
Contains more Manganese +35.7%
Contains more Iron +476.6%
Contains more Magnesium +370.4%
Contains more Phosphorus +740%
Contains more Potassium +34.7%
Contains more Zinc +952.4%
Contains more Copper +582.6%
Contains more Selenium +1092.3%

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.
:
Contains more Vitamin A +2245.3%
Contains more Vitamin E +361.2%
Contains more Vitamin C +∞%
Contains more Folate +578.9%
Contains more Vitamin K +145600%
Contains more Vitamin B1 +613%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +277%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 0% 1%
Contains more Vitamin A +2245.3%
Contains more Vitamin E +361.2%
Contains more Vitamin C +∞%
Contains more Folate +578.9%
Contains more Vitamin K +145600%
Contains more Vitamin B1 +613%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +388.8%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +277%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +764.2%
Contains more Protein +211.9%
Contains more Fats +677%
Contains more Carbs +1270.1%
Equal in Other - 1.21
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more Water +764.2%
Contains more Protein +211.9%
Contains more Fats +677%
Contains more Carbs +1270.1%
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +4070%
Contains more Polyunsaturated fat +976.1%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +4070%
Contains more Polyunsaturated fat +976.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Corn grain Opinion
Net carbs 1.42g 66.96g Corn grain
Protein 3.02g 9.42g Corn grain
Fats 0.61g 4.74g Corn grain
Carbs 5.42g 74.26g Corn grain
Calories 32kcal 365kcal Corn grain
Sugar 0.46g 0.64g Marrow-stem Kale
Fiber 4g 7.3g Corn grain
Calcium 232mg 7mg Marrow-stem Kale
Iron 0.47mg 2.71mg Corn grain
Magnesium 27mg 127mg Corn grain
Phosphorus 25mg 210mg Corn grain
Potassium 213mg 287mg Corn grain
Sodium 17mg 35mg Marrow-stem Kale
Zinc 0.21mg 2.21mg Corn grain
Copper 0.046mg 0.314mg Corn grain
Manganese 0.658mg 0.485mg Marrow-stem Kale
Selenium 1.3µg 15.5µg Corn grain
Vitamin A 5019IU 214IU Marrow-stem Kale
Vitamin A RAE 251µg 11µg Marrow-stem Kale
Vitamin E 2.26mg 0.49mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.385mg Corn grain
Vitamin B2 0.13mg 0.201mg Corn grain
Vitamin B3 0.742mg 3.627mg Corn grain
Vitamin B5 0.267mg 0.424mg Corn grain
Vitamin B6 0.165mg 0.622mg Corn grain
Folate 129µg 19µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg 0.3µg Marrow-stem Kale
Tryptophan 0.031mg 0.067mg Corn grain
Threonine 0.086mg 0.354mg Corn grain
Isoleucine 0.1mg 0.337mg Corn grain
Leucine 0.151mg 1.155mg Corn grain
Lysine 0.117mg 0.265mg Corn grain
Methionine 0.033mg 0.197mg Corn grain
Phenylalanine 0.087mg 0.463mg Corn grain
Valine 0.12mg 0.477mg Corn grain
Histidine 0.047mg 0.287mg Corn grain
Saturated Fat 0.055g 0.667g Marrow-stem Kale
Monounsaturated Fat 0.03g 1.251g Corn grain
Polyunsaturated fat 0.201g 2.163g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Corn grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
137%
Marrow-stem Kale
32%
Corn grain
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
63%
Corn grain

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.612g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $0.5)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.