Marrow-stem Kale vs. Porridge — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and porridge
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, calcium, fiber, and vitamin B6; however, porridge has more iron.
- Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
- Porridge has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Collards, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Infographic
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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 MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +166.7% |
| Contains more PotassiumPotassium | +1231.3% |
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +61.5% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +695.7% |
| Contains less SodiumSodium | -64.7% |
| Contains more SeleniumSelenium | +115.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11200% |
| Contains more Vitamin B2Vitamin B2 | +420% |
| Contains more Vitamin B3Vitamin B3 | +42.7% |
| Contains more Vitamin B5Vitamin B5 | +276.1% |
| Contains more Vitamin B6Vitamin B6 | +1169.2% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +975% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +109.7% |
| Contains more FatsFats | +190.5% |
| Contains more OtherOther | +504.5% |
| Contains more CarbsCarbs | +94.1% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Poly. FatPolyunsaturated fat | +76.3% |
| Contains less Sat. FatSaturated fat | -40% |
~equal in
Monounsaturated fat
~0.028g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 0.1µg | 364% |
| Iron | 0.47mg | 3.74mg | 41% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Manganese | 0.658mg | 0mg | 29% |
| Folate | 129µg | 12µg | 29% |
| Vitamin A | 251µg | 0µg | 28% |
| Calcium | 232mg | 87mg | 15% |
| Vitamin E | 2.26mg | 0.02mg | 15% |
| Fiber | 4g | 0.5g | 14% |
| Vitamin B6 | 0.165mg | 0.013mg | 12% |
| Vitamin B2 | 0.13mg | 0.025mg | 8% |
| Potassium | 213mg | 16mg | 6% |
| Magnesium | 27mg | 5mg | 5% |
| Vitamin B5 | 0.267mg | 0.071mg | 4% |
| Choline | 23.2mg | 4% | |
| Selenium | 1.3µg | 2.8µg | 3% |
| Protein | 3.02g | 1.44g | 3% |
| Carbs | 5.42g | 10.52g | 2% |
| Vitamin B3 | 0.742mg | 0.52mg | 1% |
| Calories | 32kcal | 50kcal | 1% |
| Polyunsaturated fat | 0.201g | 0.114g | 1% |
| Zinc | 0.21mg | 0.13mg | 1% |
| Copper | 0.046mg | 0.04mg | 1% |
| Fats | 0.61g | 0.21g | 1% |
| Phosphorus | 25mg | 15mg | 1% |
| Net carbs | 1.42g | 10.02g | N/A |
| Sugar | 0.46g | 0.03g | N/A |
| Sodium | 17mg | 6mg | 0% |
| Vitamin B1 | 0.054mg | 0.055mg | 0% |
| Saturated fat | 0.055g | 0.033g | 0% |
| Monounsaturated fat | 0.03g | 0.028g | 0% |
| Tryptophan | 0.031mg | 0.02mg | 0% |
| Threonine | 0.086mg | 0.045mg | 0% |
| Isoleucine | 0.1mg | 0.063mg | 0% |
| Leucine | 0.151mg | 0.11mg | 0% |
| Lysine | 0.117mg | 0.037mg | 0% |
| Methionine | 0.033mg | 0.027mg | 0% |
| Phenylalanine | 0.087mg | 0.078mg | 0% |
| Valine | 0.12mg | 0.07mg | 0% |
| Histidine | 0.047mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
120%
4%
Minerals Daily Need Coverage Score
25%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Porridge is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)