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  6. Marrow-stem Kale vs. Millet flour

Marrow-stem Kale vs. Millet flour — In-Depth Nutrition Comparison

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How are marrow-stem Kale and millet flour different?

  • Marrow-stem Kale is richer in vitamin K and vitamin C, while millet flour is higher in selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, zinc, and magnesium.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than millet flour.
  • Millet flour has a higher glycemic index (70) than marrow-stem Kale (32).

Collards, raw and Millet flour types were used in this article.

Infographic

Marrow-stem Kale vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +1557.1%
Contains more MagnesiumMagnesium +340.7%
Contains more IronIron +738.3%
Contains more CopperCopper +1063%
Contains more ZincZinc +1152.4%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +52.3%
Contains more SeleniumSelenium +2415.4%
~equal in Potassium ~224mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +207.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +664.8%
Contains more Vitamin B3Vitamin B3 +711.3%
Contains more Vitamin B5Vitamin B5 +374.5%
Contains more Vitamin B6Vitamin B6 +125.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Millet flour DV% diff.
Vitamin K 437.1µg 0.8µg 364%
Selenium 1.3µg 32.7µg 57%
Copper 0.046mg 0.535mg 54%
Iron 0.47mg 3.94mg 43%
Vitamin C 35.3mg 0mg 39%
Phosphorus 25mg 285mg 37%
Vitamin B3 0.742mg 6.02mg 33%
Vitamin B1 0.054mg 0.413mg 30%
Starch 69.88g 29%
Vitamin A 251µg 28%
Carbs 5.42g 75.12g 23%
Calcium 232mg 14mg 22%
Magnesium 27mg 119mg 22%
Folate 129µg 42µg 22%
Zinc 0.21mg 2.63mg 22%
Vitamin B5 0.267mg 1.267mg 20%
Calories 32kcal 382kcal 18%
Polyunsaturated fat 0.201g 2.618g 16%
Vitamin B6 0.165mg 0.372mg 16%
Manganese 0.658mg 1.002mg 15%
Protein 3.02g 10.75g 15%
Vitamin E 2.26mg 0.11mg 14%
Fats 0.61g 4.25g 6%
Choline 23.2mg 4%
Vitamin B2 0.13mg 0.073mg 4%
Fiber 4g 3.5g 2%
Saturated fat 0.055g 0.536g 2%
Monounsaturated fat 0.03g 0.924g 2%
Sodium 17mg 4mg 1%
Net carbs 1.42g 71.62g N/A
Potassium 213mg 224mg 0%
Sugar 0.46g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.031mg 0.17mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.1mg 0.473mg 0%
Leucine 0.151mg 1.537mg 0%
Lysine 0.117mg 0.144mg 0%
Methionine 0.033mg 0.319mg 0%
Phenylalanine 0.087mg 0.675mg 0%
Valine 0.12mg 0.584mg 0%
Histidine 0.047mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +933.7%
Contains more ProteinProtein +256%
Contains more FatsFats +596.7%
Contains more CarbsCarbs +1286%
~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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +1202.5%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.