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

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Summary of differences between marrow-stem Kale and rye

  • Marrow-stem Kale has more vitamin K, vitamin A, and vitamin C, while rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, and selenium.
  • Marrow-stem Kale covers your daily need for vitamin K, 359% more than rye.

These are the specific foods used in this comparison Collards, raw and Rye grain.

Infographic

Marrow-stem Kale vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +866.7%
Contains more MagnesiumMagnesium +307.4%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +459.6%
Contains more CopperCopper +697.8%
Contains more ZincZinc +1161.9%
Contains more PhosphorusPhosphorus +1228%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +291.6%
Contains more SeleniumSelenium +969.2%

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin KVitamin K +7308.5%
Contains more FolateFolate +239.5%
Contains more Vitamin B1Vitamin B1 +485.2%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +445.3%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more CholineCholine +31%
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +745.5%
Contains more ProteinProtein +242.4%
Contains more FatsFats +167.2%
Contains more CarbsCarbs +1299.6%
Contains more OtherOther +18%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +593.3%
Contains more Poly. FatPolyunsaturated fat +281.6%

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 Rye
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Rye DV% diff.
Vitamin K 437.1µg 5.9µg 359%
Manganese 0.658mg 2.577mg 83%
Phosphorus 25mg 332mg 44%
Fiber 4g 15.1g 44%
Vitamin C 35.3mg 0mg 39%
Copper 0.046mg 0.367mg 36%
Vitamin A 251µg 1µg 28%
Iron 0.47mg 2.63mg 27%
Vitamin B5 0.267mg 1.456mg 24%
Selenium 1.3µg 13.9µg 23%
Folate 129µg 38µg 23%
Carbs 5.42g 75.86g 23%
Vitamin B3 0.742mg 4.27mg 22%
Zinc 0.21mg 2.65mg 22%
Vitamin B1 0.054mg 0.316mg 22%
Calcium 232mg 24mg 21%
Magnesium 27mg 110mg 20%
Protein 3.02g 10.34g 15%
Calories 32kcal 338kcal 15%
Vitamin B6 0.165mg 0.294mg 10%
Vitamin E 2.26mg 0.85mg 9%
Potassium 213mg 510mg 9%
Vitamin B2 0.13mg 0.251mg 9%
Polyunsaturated fat 0.201g 0.767g 4%
Fats 0.61g 1.63g 2%
Choline 23.2mg 30.4mg 1%
Saturated fat 0.055g 0.197g 1%
Sodium 17mg 2mg 1%
Net carbs 1.42g 60.76g N/A
Sugar 0.46g 0.98g N/A
Monounsaturated fat 0.03g 0.208g 0%
Tryptophan 0.031mg 0.108mg 0%
Threonine 0.086mg 0.289mg 0%
Isoleucine 0.1mg 0.208mg 0%
Leucine 0.151mg 0.563mg 0%
Lysine 0.117mg 0.286mg 0%
Methionine 0.033mg 0.153mg 0%
Phenylalanine 0.087mg 0.435mg 0%
Valine 0.12mg 0.317mg 0%
Histidine 0.047mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Rye
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
120%
Marrow-stem Kale
35%
Rye
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.