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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

Marrow-stem Kale vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

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% 88%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
19% 16% 65%
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.
Marrow-stem Kale Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Porridge 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?

ok
ok
is better in case of low diet
Marrow-stem Kale Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
120%
Marrow-stem Kale
4%
Porridge
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.