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

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Significant differences between Marrow-stem Kale and Wheat

  • Marrow-stem Kale has more Folate, Calcium, and Vitamin E , however, Wheat is richer in Selenium, Copper, Phosphorus, Manganese, Iron, Zinc, and Vitamin B3.
  • Wheat covers your daily Selenium needs 56% more than Marrow-stem Kale.
  • Wheat has 26 times less Calcium than Marrow-stem Kale. Marrow-stem Kale has 232mg of Calcium, while Wheat has 9mg.

Specific food types used in this comparison are Collards, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Marrow-stem Kale vs Wheat 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 +2477.8%
Contains more Potassium +29.9%
Contains more Iron +274.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +488%
Contains less Sodium -52.9%
Contains more Zinc +776.2%
Contains more Copper +350%
Contains more Manganese +56.5%
Contains more Selenium +2353.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 19% 11% 19% 2.2% 5.7% 15% 86% 7.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 66% 34% 63% 14% 1% 50% 69% 134% 174%
Contains more Calcium +2477.8%
Contains more Potassium +29.9%
Contains more Iron +274.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +488%
Contains less Sodium -52.9%
Contains more Zinc +776.2%
Contains more Copper +350%
Contains more Manganese +56.5%
Contains more Selenium +2353.8%

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
Wheat
Contains more Vitamin A +125375%
Contains more Vitamin E +841.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +1072.7%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B3 +210.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 301% 45% 0% 118% 14% 30% 14% 16% 38% 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 0.24% 4.8% 0% 0% 24% 6.9% 43% 0% 16% 8.3% 0% 0% 0%
Contains more Vitamin A +125375%
Contains more Vitamin E +841.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +1072.7%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B3 +210.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +37.5%
Contains more Other +95.6%
Contains more Protein +89.1%
Contains more Fats +36.1%
Contains more Carbs +409.2%
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +37.5%
Contains more Other +95.6%
Contains more Protein +89.1%
Contains more Fats +36.1%
Contains more Carbs +409.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +20.9%
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +20.9%

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 Wheat
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wheat Opinion
Net carbs 1.42g 23.3g Wheat
Protein 3.02g 5.71g Wheat
Fats 0.61g 0.83g Wheat
Carbs 5.42g 27.6g Wheat
Calories 32kcal 132kcal Wheat
Sugar 0.46g 3.07g Marrow-stem Kale
Fiber 4g 4.3g Wheat
Calcium 232mg 9mg Marrow-stem Kale
Iron 0.47mg 1.76mg Wheat
Magnesium 27mg 48mg Wheat
Phosphorus 25mg 147mg Wheat
Potassium 213mg 164mg Marrow-stem Kale
Sodium 17mg 8mg Wheat
Zinc 0.21mg 1.84mg Wheat
Copper 0.046mg 0.207mg Wheat
Manganese 0.658mg 1.03mg Wheat
Selenium 1.3µg 31.9µg Wheat
Vitamin A 5019IU 4IU Marrow-stem Kale
Vitamin A RAE 251µg Marrow-stem Kale
Vitamin E 2.26mg 0.24mg Marrow-stem Kale
Vitamin C 35.3mg Marrow-stem Kale
Vitamin B1 0.054mg 0.095mg Wheat
Vitamin B2 0.13mg 0.03mg Marrow-stem Kale
Vitamin B3 0.742mg 2.305mg Wheat
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.165mg 0.07mg Marrow-stem Kale
Folate 129µg 11µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.031mg 0.051mg Wheat
Threonine 0.086mg 0.172mg Wheat
Isoleucine 0.1mg 0.22mg Wheat
Leucine 0.151mg 0.432mg Wheat
Lysine 0.117mg 0.161mg Wheat
Methionine 0.033mg 0.097mg Wheat
Phenylalanine 0.087mg 0.3mg Wheat
Valine 0.12mg 0.267mg Wheat
Histidine 0.047mg 0.147mg Wheat
Trans Fat 0g 0.002g Marrow-stem Kale
Saturated Fat 0.055g 0.077g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.084g Wheat
Polyunsaturated fat 0.201g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Wheat
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
8%
Wheat
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 9mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 18)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.