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  6. Marrow-stem Kale vs. Rice bran oil

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

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How are marrow-stem Kale and rice bran oil different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, fiber, vitamin B6, and vitamin B2, while rice bran oil is higher in vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 344% more than rice bran oil.
  • Marrow-stem Kale is lower in saturated fat.
  • Marrow-stem Kale has a higher glycemic index (32) than rice bran oil (0).

Collards, raw and Oil, rice bran types were used in this article.

Infographic

Marrow-stem Kale vs Rice bran oil 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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +571.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1669.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1329.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rice bran oil DV% diff.
Vitamin K 437.1µg 24.7µg 344%
Polyunsaturated fat 0.201g 35g 232%
Vitamin E 2.26mg 32.3mg 200%
Fats 0.61g 100g 153%
Monounsaturated fat 0.03g 39.3g 98%
Saturated fat 0.055g 19.7g 89%
Calories 32kcal 884kcal 43%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 0µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 0µg 28%
Calcium 232mg 0mg 23%
Fiber 4g 0g 16%
Vitamin B6 0.165mg 0mg 13%
Vitamin B2 0.13mg 0mg 10%
Potassium 213mg 0mg 6%
Protein 3.02g 0g 6%
Magnesium 27mg 0mg 6%
Vitamin B5 0.267mg 0mg 5%
Vitamin B3 0.742mg 0mg 5%
Vitamin B1 0.054mg 0mg 5%
Copper 0.046mg 5%
Iron 0.47mg 0.07mg 5%
Phosphorus 25mg 0mg 4%
Choline 23.2mg 4%
Selenium 1.3µg 0µg 2%
Carbs 5.42g 0g 2%
Zinc 0.21mg 0mg 2%
Sodium 17mg 0mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0mg 0%
Threonine 0.086mg 0mg 0%
Isoleucine 0.1mg 0mg 0%
Leucine 0.151mg 0mg 0%
Lysine 0.117mg 0mg 0%
Methionine 0.033mg 0mg 0%
Phenylalanine 0.087mg 0mg 0%
Valine 0.12mg 0mg 0%
Histidine 0.047mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +16293.4%

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
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +130900%
Contains more Poly. FatPolyunsaturated fat +17312.9%

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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 bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.