Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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 of Vitamin K 364% more than Millet flour.

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.
Contains more Calcium +1557.1%
Contains more Iron +738.3%
Contains more Magnesium +340.7%
Contains more Phosphorus +1040%
Contains less Sodium -76.5%
Contains more Zinc +1152.4%
Contains more Copper +1063%
Contains more Manganese +52.3%
Contains more Selenium +2415.4%
Equal in Potassium - 224
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 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +1557.1%
Contains more Iron +738.3%
Contains more Magnesium +340.7%
Contains more Phosphorus +1040%
Contains less Sodium -76.5%
Contains more Zinc +1152.4%
Contains more Copper +1063%
Contains more Manganese +52.3%
Contains more Selenium +2415.4%
Equal in Potassium - 224

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 E +1954.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Folate +207.1%
Contains more Vitamin K +54537.5%
Contains more Vitamin B1 +664.8%
Contains more Vitamin B3 +711.3%
Contains more Vitamin B5 +374.5%
Contains more Vitamin B6 +125.5%
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 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 0% 2%
Contains more Vitamin E +1954.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Folate +207.1%
Contains more Vitamin K +54537.5%
Contains more Vitamin B1 +664.8%
Contains more Vitamin B3 +711.3%
Contains more Vitamin B5 +374.5%
Contains more Vitamin B6 +125.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +933.7%
Contains more Protein +256%
Contains more Fats +596.7%
Contains more Carbs +1286%
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
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 Water +933.7%
Contains more Protein +256%
Contains more Fats +596.7%
Contains more Carbs +1286%
Equal in Other - 1.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +1202.5%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -89.7%
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +1202.5%

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 Millet flour
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Millet flour Opinion
Net carbs 1.42g 71.62g Millet flour
Protein 3.02g 10.75g Millet flour
Fats 0.61g 4.25g Millet flour
Carbs 5.42g 75.12g Millet flour
Calories 32kcal 382kcal Millet flour
Starch 69.88g Millet flour
Sugar 0.46g 1.66g Marrow-stem Kale
Fiber 4g 3.5g Marrow-stem Kale
Calcium 232mg 14mg Marrow-stem Kale
Iron 0.47mg 3.94mg Millet flour
Magnesium 27mg 119mg Millet flour
Phosphorus 25mg 285mg Millet flour
Potassium 213mg 224mg Millet flour
Sodium 17mg 4mg Millet flour
Zinc 0.21mg 2.63mg Millet flour
Copper 0.046mg 0.535mg Millet flour
Manganese 0.658mg 1.002mg Millet flour
Selenium 1.3µg 32.7µg Millet flour
Vitamin A 5019IU Marrow-stem Kale
Vitamin A RAE 251µg Marrow-stem Kale
Vitamin E 2.26mg 0.11mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.413mg Millet flour
Vitamin B2 0.13mg 0.073mg Marrow-stem Kale
Vitamin B3 0.742mg 6.02mg Millet flour
Vitamin B5 0.267mg 1.267mg Millet flour
Vitamin B6 0.165mg 0.372mg Millet flour
Folate 129µg 42µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg 0.8µg Marrow-stem Kale
Tryptophan 0.031mg 0.17mg Millet flour
Threonine 0.086mg 0.354mg Millet flour
Isoleucine 0.1mg 0.473mg Millet flour
Leucine 0.151mg 1.537mg Millet flour
Lysine 0.117mg 0.144mg Millet flour
Methionine 0.033mg 0.319mg Millet flour
Phenylalanine 0.087mg 0.675mg Millet flour
Valine 0.12mg 0.584mg Millet flour
Histidine 0.047mg 0.257mg Millet flour
Trans Fat 0g 0.002g Marrow-stem Kale
Saturated Fat 0.055g 0.536g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.924g Millet flour
Polyunsaturated fat 0.201g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Millet flour
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
94%
Millet flour

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.481g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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.