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

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A recap on differences between Marrow-stem Kale and Rice noodles

  • Rice noodles has less Vitamin K, Vitamin C, Folate, Vitamin A RAE, Manganese, Calcium, Vitamin E , Vitamin B6, Fiber, and Vitamin B2.
  • Marrow-stem Kale covers your daily Vitamin K needs 364% more than Rice noodles.

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

Infographic

Marrow-stem Kale vs Rice noodles infographic
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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% 301% 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 E Vitamin 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

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%

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 Rice noodles
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Rice noodles Opinion
Calories 32kcal 108kcal Rice noodles
Protein 3.02g 1.79g Marrow-stem Kale
Fats 0.61g 0.2g Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Net carbs 1.42g 23.01g Rice noodles
Carbs 5.42g 24.01g Rice noodles
Magnesium 27mg 3mg Marrow-stem Kale
Calcium 232mg 4mg Marrow-stem Kale
Potassium 213mg 4mg Marrow-stem Kale
Iron 0.47mg 0.14mg Marrow-stem Kale
Sugar 0.46g 0.03g Rice noodles
Fiber 4g 1g Marrow-stem Kale
Copper 0.046mg 0.038mg Marrow-stem Kale
Zinc 0.21mg 0.25mg Rice noodles
Phosphorus 25mg 20mg Marrow-stem Kale
Sodium 17mg 19mg Marrow-stem Kale
Vitamin A 5019IU 0IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg 0.03mg Marrow-stem Kale
Manganese 0.658mg 0.114mg Marrow-stem Kale
Selenium 1.3µg 4.5µg Rice noodles
Vitamin B1 0.054mg 0.018mg Marrow-stem Kale
Vitamin B2 0.13mg 0.004mg Marrow-stem Kale
Vitamin B3 0.742mg 0.072mg Marrow-stem Kale
Vitamin B5 0.267mg 0.011mg Marrow-stem Kale
Vitamin B6 0.165mg 0.006mg Marrow-stem Kale
Vitamin K 437.1µg 0µg Marrow-stem Kale
Folate 129µg 1µg Marrow-stem Kale
Choline 23.2mg 1.6mg Marrow-stem Kale
Saturated Fat 0.055g 0.023g Rice noodles
Monounsaturated Fat 0.03g 0.026g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.023g Marrow-stem Kale
Tryptophan 0.031mg 0.022mg Marrow-stem Kale
Threonine 0.086mg 0.063mg Marrow-stem Kale
Isoleucine 0.1mg 0.073mg Marrow-stem Kale
Leucine 0.151mg 0.147mg Marrow-stem Kale
Lysine 0.117mg 0.062mg Marrow-stem Kale
Methionine 0.033mg 0.043mg Rice noodles
Phenylalanine 0.087mg 0.095mg Rice noodles
Valine 0.12mg 0.104mg Marrow-stem Kale
Histidine 0.047mg 0.045mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Rice noodles
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
137%
Marrow-stem Kale
1%
Rice noodles
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
8%
Rice noodles

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 29)
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. 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.