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  6. Marrow-stem Kale vs. Teff

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

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Summary of differences between marrow-stem Kale and teff

  • Marrow-stem Kale has more vitamin K and vitamin A, while teff has more manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, and vitamin B6.
  • Teff covers your daily need for manganese, 373% more than marrow-stem Kale.
  • Marrow-stem Kale contains 558 times more vitamin A than teff. While marrow-stem Kale contains 5019IU of vitamin A, teff contains only 9IU.

These are the specific foods used in this comparison Collards, raw and Teff, uncooked.

Infographic

Marrow-stem Kale vs Teff 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%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more CalciumCalcium +28.9%
Contains more MagnesiumMagnesium +581.5%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +1523.4%
Contains more CopperCopper +1660.9%
Contains more ZincZinc +1628.6%
Contains more PhosphorusPhosphorus +1616%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +1304.3%
Contains more SeleniumSelenium +238.5%

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%
Teff
Teff
5
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +77.1%
Contains more Vitamin B1Vitamin B1 +622.2%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +353.2%
Contains more Vitamin B5Vitamin B5 +252.8%
Contains more Vitamin B6Vitamin B6 +192.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Teff DV% diff.
Manganese 0.658mg 9.24mg 373%
Vitamin K 437.1µg 1.9µg 363%
Iron 0.47mg 7.63mg 90%
Copper 0.046mg 0.81mg 85%
Phosphorus 25mg 429mg 58%
Vitamin C 35.3mg 39%
Magnesium 27mg 184mg 37%
Folate 129µg 32%
Zinc 0.21mg 3.63mg 31%
Vitamin B1 0.054mg 0.39mg 28%
Vitamin A 251µg 0µg 28%
Vitamin B6 0.165mg 0.482mg 24%
Carbs 5.42g 73.13g 23%
Protein 3.02g 13.3g 21%
Calories 32kcal 367kcal 17%
Vitamin B3 0.742mg 3.363mg 16%
Fiber 4g 8g 16%
Starch 36.56g 15%
Vitamin E 2.26mg 0.08mg 15%
Vitamin B5 0.267mg 0.942mg 14%
Vitamin B2 0.13mg 0.27mg 11%
Polyunsaturated fat 0.201g 1.071g 6%
Selenium 1.3µg 4.4µg 6%
Potassium 213mg 427mg 6%
Calcium 232mg 180mg 5%
Fats 0.61g 2.38g 3%
Choline 23.2mg 13.1mg 2%
Saturated fat 0.055g 0.449g 2%
Monounsaturated fat 0.03g 0.589g 1%
Fructose 0.47g 1%
Net carbs 1.42g 65.13g N/A
Sugar 0.46g 1.84g N/A
Sodium 17mg 12mg 0%
Tryptophan 0.031mg 0.139mg 0%
Threonine 0.086mg 0.51mg 0%
Isoleucine 0.1mg 0.501mg 0%
Leucine 0.151mg 1.068mg 0%
Lysine 0.117mg 0.376mg 0%
Methionine 0.033mg 0.428mg 0%
Phenylalanine 0.087mg 0.698mg 0%
Valine 0.12mg 0.686mg 0%
Histidine 0.047mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +916.1%
Contains more ProteinProtein +340.4%
Contains more FatsFats +290.2%
Contains more CarbsCarbs +1249.3%
Contains more OtherOther +78.2%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +1863.3%
Contains more Poly. FatPolyunsaturated fat +432.8%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.