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  6. Marrow-stem Kale vs. Corn grain

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

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A recap on the differences between marrow-stem Kale and corn grain

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate; 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.
  • The glycemic index of corn grain is higher.

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.
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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +3214.3%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +35.7%
Contains more MagnesiumMagnesium +370.4%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +476.6%
Contains more CopperCopper +582.6%
Contains more ZincZinc +952.4%
Contains more PhosphorusPhosphorus +740%
Contains more SeleniumSelenium +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.
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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2181.8%
Contains more Vitamin EVitamin E +361.2%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +578.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +277%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Corn grain DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Vitamin C 35.3mg 0mg 39%
Vitamin B6 0.165mg 0.622mg 35%
Copper 0.046mg 0.314mg 30%
Vitamin B1 0.054mg 0.385mg 28%
Folate 129µg 19µg 28%
Iron 0.47mg 2.71mg 28%
Vitamin A 251µg 11µg 27%
Selenium 1.3µg 15.5µg 26%
Phosphorus 25mg 210mg 26%
Magnesium 27mg 127mg 24%
Carbs 5.42g 74.26g 23%
Calcium 232mg 7mg 23%
Vitamin B3 0.742mg 3.627mg 18%
Zinc 0.21mg 2.21mg 18%
Calories 32kcal 365kcal 17%
Fiber 4g 7.3g 13%
Protein 3.02g 9.42g 13%
Polyunsaturated fat 0.201g 2.163g 13%
Vitamin E 2.26mg 0.49mg 12%
Manganese 0.658mg 0.485mg 8%
Fats 0.61g 4.74g 6%
Vitamin B2 0.13mg 0.201mg 5%
Choline 23.2mg 4%
Saturated fat 0.055g 0.667g 3%
Vitamin B5 0.267mg 0.424mg 3%
Monounsaturated fat 0.03g 1.251g 3%
Potassium 213mg 287mg 2%
Sodium 17mg 35mg 1%
Net carbs 1.42g 66.96g N/A
Sugar 0.46g 0.64g N/A
Tryptophan 0.031mg 0.067mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.1mg 0.337mg 0%
Leucine 0.151mg 1.155mg 0%
Lysine 0.117mg 0.265mg 0%
Methionine 0.033mg 0.197mg 0%
Phenylalanine 0.087mg 0.463mg 0%
Valine 0.12mg 0.477mg 0%
Histidine 0.047mg 0.287mg 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
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 WaterWater +764.2%
Contains more ProteinProtein +211.9%
Contains more FatsFats +677%
Contains more CarbsCarbs +1270.1%
~equal in Other ~1.21g

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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +4070%
Contains more Poly. FatPolyunsaturated fat +976.1%

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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. 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.