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

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Important differences between Marrow-stem Kale and Spelt

  • Marrow-stem Kale has more Vitamin C, Folate, Vitamin A RAE, Calcium, and Vitamin E , however, Spelt is richer in Manganese, Copper, Phosphorus, Iron, and Vitamin B3.
  • Marrow-stem Kale's daily need coverage for Vitamin C is 39% more.

The food varieties used in the comparison are Collards, raw and Spelt, cooked.

Infographic

Marrow-stem Kale vs Spelt 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.
Contains more Calcium +2220%
Contains more Potassium +49%
Contains more Iron +255.3%
Contains more Magnesium +81.5%
Contains more Phosphorus +500%
Contains less Sodium -70.6%
Contains more Zinc +495.2%
Contains more Copper +367.4%
Contains more Manganese +65.8%
Contains more Selenium +207.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +2220%
Contains more Potassium +49%
Contains more Iron +255.3%
Contains more Magnesium +81.5%
Contains more Phosphorus +500%
Contains less Sodium -70.6%
Contains more Zinc +495.2%
Contains more Copper +367.4%
Contains more Manganese +65.8%
Contains more Selenium +207.7%

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.
:
2
Spelt
Contains more Vitamin A +125375%
Contains more Vitamin E +769.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +106.3%
Contains more Folate +892.3%
Contains more Vitamin B1 +90.7%
Contains more Vitamin B3 +246.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Contains more Vitamin A +125375%
Contains more Vitamin E +769.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +106.3%
Contains more Folate +892.3%
Contains more Vitamin B1 +90.7%
Contains more Vitamin B3 +246.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +34.6%
Contains more Other +104.6%
Contains more Protein +82.1%
Contains more Fats +39.3%
Contains more Carbs +387.8%
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +34.6%
Contains more Other +104.6%
Contains more Protein +82.1%
Contains more Fats +39.3%
Contains more Carbs +387.8%

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 Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Spelt Opinion
Net carbs 1.42g 22.54g Spelt
Protein 3.02g 5.5g Spelt
Fats 0.61g 0.85g Spelt
Carbs 5.42g 26.44g Spelt
Calories 32kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 0.46g Spelt
Fiber 4g 3.9g Marrow-stem Kale
Calcium 232mg 10mg Marrow-stem Kale
Iron 0.47mg 1.67mg Spelt
Magnesium 27mg 49mg Spelt
Phosphorus 25mg 150mg Spelt
Potassium 213mg 143mg Marrow-stem Kale
Sodium 17mg 5mg Spelt
Zinc 0.21mg 1.25mg Spelt
Copper 0.046mg 0.215mg Spelt
Manganese 0.658mg 1.091mg Spelt
Selenium 1.3µg 4µg Spelt
Vitamin A 5019IU 4IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg 0.26mg Marrow-stem Kale
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.103mg Spelt
Vitamin B2 0.13mg 0.03mg Marrow-stem Kale
Vitamin B3 0.742mg 2.57mg Spelt
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.165mg 0.08mg Marrow-stem Kale
Folate 129µg 13µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Saturated Fat 0.055g Spelt
Monounsaturated Fat 0.03g Marrow-stem Kale
Polyunsaturated fat 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Spelt
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 31)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.