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  6. Marrow-stem Kale vs. Rice noodles

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

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A recap on the differences between marrow-stem Kale and rice noodles

  • Rice noodles have less vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin E, vitamin B6, fiber, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than rice noodles.
  • The glycemic index of rice noodles is higher.

Food varieties used in this article are Collards, raw and Rice noodles, cooked.

Infographic

Marrow-stem Kale vs Rice noodles 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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +5700%
Contains more PotassiumPotassium +5225%
Contains more IronIron +235.7%
Contains more CopperCopper +21.1%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -10.5%
Contains more ManganeseManganese +477.2%
Contains more ZincZinc +19%
Contains more SeleniumSelenium +246.2%

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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7433.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +3150%
Contains more Vitamin B3Vitamin B3 +930.6%
Contains more Vitamin B5Vitamin B5 +2327.3%
Contains more Vitamin B6Vitamin B6 +2650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12800%
Contains more CholineCholine +1350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rice noodles DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 1µg 32%
Vitamin A 251µg 0µg 28%
Manganese 0.658mg 0.114mg 24%
Calcium 232mg 4mg 23%
Vitamin E 2.26mg 0.03mg 15%
Fiber 4g 1g 12%
Vitamin B6 0.165mg 0.006mg 12%
Vitamin B2 0.13mg 0.004mg 10%
Carbs 5.42g 24.01g 6%
Magnesium 27mg 3mg 6%
Potassium 213mg 4mg 6%
Selenium 1.3µg 4.5µg 6%
Vitamin B5 0.267mg 0.011mg 5%
Calories 32kcal 108kcal 4%
Vitamin B3 0.742mg 0.072mg 4%
Choline 23.2mg 1.6mg 4%
Iron 0.47mg 0.14mg 4%
Vitamin B1 0.054mg 0.018mg 3%
Protein 3.02g 1.79g 2%
Copper 0.046mg 0.038mg 1%
Fats 0.61g 0.2g 1%
Polyunsaturated fat 0.201g 0.023g 1%
Phosphorus 25mg 20mg 1%
Net carbs 1.42g 23.01g N/A
Sugar 0.46g 0.03g N/A
Zinc 0.21mg 0.25mg 0%
Sodium 17mg 19mg 0%
Saturated fat 0.055g 0.023g 0%
Monounsaturated fat 0.03g 0.026g 0%
Tryptophan 0.031mg 0.022mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.1mg 0.073mg 0%
Leucine 0.151mg 0.147mg 0%
Lysine 0.117mg 0.062mg 0%
Methionine 0.033mg 0.043mg 0%
Phenylalanine 0.087mg 0.095mg 0%
Valine 0.12mg 0.104mg 0%
Histidine 0.047mg 0.045mg 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
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Contains more ProteinProtein +68.7%
Contains more FatsFats +205%
Contains more WaterWater +21.4%
Contains more OtherOther +638.9%
Contains more CarbsCarbs +343%

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
32% 36% 32%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 g
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +773.9%
Contains less Sat. FatSaturated fat -58.2%

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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 noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.