Marrow-stem Kale vs. Wafer — In-Depth Nutrition Comparison
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How are marrow-stem Kale and wafer different?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and calcium, while wafer is higher in copper, iron, and phosphorus.
- Marrow-stem Kale covers your daily need for vitamin K, 362% more than wafer.
- Marrow-stem Kale is lower in sodium.
- Wafer has a higher glycemic index (61) than marrow-stem Kale (32).
Collards, raw and Cookies, chocolate wafers types were used in this article.
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.
| Contains more CalciumCalcium | +648.4% |
| Contains less SodiumSodium | -97.1% |
| Contains more MagnesiumMagnesium | +96.3% |
| Contains more IronIron | +753.2% |
| Contains more CopperCopper | +906.5% |
| Contains more ZincZinc | +419% |
| Contains more PhosphorusPhosphorus | +428% |
| Contains more SeleniumSelenium | +338.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8266.7% |
| Contains more Vitamin EVitamin E | +213.9% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin KVitamin K | +18112.5% |
| Contains more FolateFolate | +174.5% |
| Contains more CholineCholine | +62.2% |
| Contains more Vitamin B1Vitamin B1 | +275.9% |
| Contains more Vitamin B2Vitamin B2 | +104.6% |
| Contains more Vitamin B3Vitamin B3 | +285.2% |
| Contains more Vitamin B5Vitamin B5 | +42.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 2.4µg | 362% |
| Copper | 0.046mg | 0.463mg | 46% |
| Iron | 0.47mg | 4.01mg | 44% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Vitamin A | 251µg | 3µg | 28% |
| Polyunsaturated fat | 0.201g | 4.153g | 26% |
| Sodium | 17mg | 580mg | 24% |
| Carbs | 5.42g | 72.7g | 22% |
| Fats | 0.61g | 14.2g | 21% |
| Folate | 129µg | 47µg | 21% |
| Calories | 32kcal | 433kcal | 20% |
| Calcium | 232mg | 31mg | 20% |
| Saturated fat | 0.055g | 4.241g | 19% |
| Phosphorus | 25mg | 132mg | 15% |
| Vitamin B3 | 0.742mg | 2.858mg | 13% |
| Monounsaturated fat | 0.03g | 4.865g | 12% |
| Vitamin B1 | 0.054mg | 0.203mg | 12% |
| Vitamin B2 | 0.13mg | 0.266mg | 10% |
| Vitamin E | 2.26mg | 0.72mg | 10% |
| Vitamin B6 | 0.165mg | 0.051mg | 9% |
| Selenium | 1.3µg | 5.7µg | 8% |
| Zinc | 0.21mg | 1.09mg | 8% |
| Protein | 3.02g | 6.6g | 7% |
| Magnesium | 27mg | 53mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Fiber | 4g | 3.4g | 2% |
| Vitamin B5 | 0.267mg | 0.381mg | 2% |
| Manganese | 0.658mg | 0.696mg | 2% |
| Choline | 23.2mg | 14.3mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 1.42g | 69.3g | N/A |
| Potassium | 213mg | 210mg | 0% |
| Sugar | 0.46g | 37.43g | N/A |
| Tryptophan | 0.031mg | 0.096mg | 0% |
| Threonine | 0.086mg | 0.22mg | 0% |
| Isoleucine | 0.1mg | 0.261mg | 0% |
| Leucine | 0.151mg | 0.447mg | 0% |
| Lysine | 0.117mg | 0.281mg | 0% |
| Methionine | 0.033mg | 0.105mg | 0% |
| Phenylalanine | 0.087mg | 0.308mg | 0% |
| Valine | 0.12mg | 0.323mg | 0% |
| Histidine | 0.047mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1891.6% |
| Contains more ProteinProtein | +118.5% |
| Contains more FatsFats | +2227.9% |
| Contains more CarbsCarbs | +1241.3% |
| Contains more OtherOther | +50.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +16116.7% |
| Contains more Poly. FatPolyunsaturated fat | +1966.2% |
