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  6. Marrow-stem Kale vs. Quinoa

Marrow-stem Kale vs. Quinoa — In-Depth Nutrition Comparison

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How are marrow-stem Kale and quinoa different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E, while quinoa is higher in phosphorus, copper, iron, and magnesium.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than quinoa.
  • Quinoa has a higher glycemic index (53) than marrow-stem Kale (32).

Collards, raw and Quinoa, cooked types were used in this article.

Infographic

Marrow-stem Kale vs Quinoa 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1264.7%
Contains more PotassiumPotassium +23.8%
Contains more MagnesiumMagnesium +137%
Contains more IronIron +217%
Contains more CopperCopper +317.4%
Contains more ZincZinc +419%
Contains more PhosphorusPhosphorus +508%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +115.4%
~equal in Manganese ~0.631mg

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%
Quinoa
Quinoa
1
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +258.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +207.1%
Contains more Vitamin B1Vitamin B1 +98.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Quinoa DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 0µg 28%
Folate 129µg 42µg 22%
Calcium 232mg 17mg 22%
Phosphorus 25mg 152mg 18%
Copper 0.046mg 0.192mg 16%
Iron 0.47mg 1.49mg 13%
Vitamin E 2.26mg 0.63mg 11%
Magnesium 27mg 64mg 9%
Zinc 0.21mg 1.09mg 8%
Starch 17.63g 7%
Polyunsaturated fat 0.201g 1.078g 6%
Vitamin B5 0.267mg 5%
Fiber 4g 2.8g 5%
Carbs 5.42g 21.3g 5%
Calories 32kcal 120kcal 4%
Vitamin B1 0.054mg 0.107mg 4%
Selenium 1.3µg 2.8µg 3%
Protein 3.02g 4.4g 3%
Vitamin B6 0.165mg 0.123mg 3%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin B3 0.742mg 0.412mg 2%
Fats 0.61g 1.92g 2%
Monounsaturated fat 0.03g 0.528g 1%
Manganese 0.658mg 0.631mg 1%
Potassium 213mg 172mg 1%
Saturated fat 0.055g 0.231g 1%
Net carbs 1.42g 18.5g N/A
Sugar 0.46g 0.87g N/A
Sodium 17mg 7mg 0%
Choline 23.2mg 23mg 0%
Tryptophan 0.031mg 0.052mg 0%
Threonine 0.086mg 0.131mg 0%
Isoleucine 0.1mg 0.157mg 0%
Leucine 0.151mg 0.261mg 0%
Lysine 0.117mg 0.239mg 0%
Methionine 0.033mg 0.096mg 0%
Phenylalanine 0.087mg 0.185mg 0%
Valine 0.12mg 0.185mg 0%
Histidine 0.047mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +25.2%
Contains more OtherOther +72.7%
Contains more ProteinProtein +45.7%
Contains more FatsFats +214.8%
Contains more CarbsCarbs +293%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +1660%
Contains more Poly. FatPolyunsaturated fat +436.3%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.