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  6. Marrow-stem Kale vs. Rice

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

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What are the main differences between marrow-stem Kale and rice?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, folate, vitamin E, and fiber, yet rice is richer in selenium, iron, and vitamin B1.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has a lower glycemic index than rice.

We used Collards, raw and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Marrow-stem Kale vs Rice 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +508.6%
Contains more ManganeseManganese +39.4%
Contains more IronIron +155.3%
Contains more CopperCopper +50%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +476.9%

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%
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.4%
Contains more CholineCholine +1004.8%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B5Vitamin B5 +46.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rice DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 0µg 28%
Calcium 232mg 10mg 22%
Folate 129µg 58µg 18%
Vitamin E 2.26mg 0.04mg 15%
Fiber 4g 0.4g 14%
Selenium 1.3µg 7.5µg 11%
Vitamin B1 0.054mg 0.163mg 9%
Iron 0.47mg 1.2mg 9%
Vitamin B2 0.13mg 0.013mg 9%
Carbs 5.42g 28.17g 8%
Manganese 0.658mg 0.472mg 8%
Vitamin B6 0.165mg 0.093mg 6%
Vitamin B3 0.742mg 1.476mg 5%
Calories 32kcal 130kcal 5%
Potassium 213mg 35mg 5%
Magnesium 27mg 12mg 4%
Choline 23.2mg 2.1mg 4%
Zinc 0.21mg 0.49mg 3%
Copper 0.046mg 0.069mg 3%
Phosphorus 25mg 43mg 3%
Vitamin B5 0.267mg 0.39mg 2%
Sodium 17mg 1mg 1%
Polyunsaturated fat 0.201g 0.076g 1%
Protein 3.02g 2.69g 1%
Fats 0.61g 0.28g 1%
Net carbs 1.42g 27.77g N/A
Sugar 0.46g 0.05g N/A
Saturated fat 0.055g 0.077g 0%
Monounsaturated fat 0.03g 0.088g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.086mg 0.096mg 0%
Isoleucine 0.1mg 0.116mg 0%
Leucine 0.151mg 0.222mg 0%
Lysine 0.117mg 0.097mg 0%
Methionine 0.033mg 0.063mg 0%
Phenylalanine 0.087mg 0.144mg 0%
Valine 0.12mg 0.164mg 0%
Histidine 0.047mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +12.3%
Contains more FatsFats +117.9%
Contains more WaterWater +30.9%
Contains more OtherOther +216.7%
Contains more CarbsCarbs +419.7%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Poly. FatPolyunsaturated fat +164.5%
Contains more Mono. FatMonounsaturated fat +193.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.