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  6. Marrow-stem Kale vs. Khorasan wheat

Marrow-stem Kale vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are marrow-stem Kale and khorasan wheat different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, khorasan wheat is richer in selenium, manganese, copper, phosphorus, vitamin B1, iron, and vitamin B3.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.

Collards, raw and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Marrow-stem Kale vs Khorasan 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +954.5%
Contains more MagnesiumMagnesium +381.5%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +702.1%
Contains more CopperCopper +1000%
Contains more ZincZinc +1652.4%
Contains more PhosphorusPhosphorus +1356%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +315.7%
Contains more SeleniumSelenium +6169.2%

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%
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% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +270.5%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +948.1%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +759.2%
Contains more Vitamin B5Vitamin B5 +255.4%
Contains more Vitamin B6Vitamin B6 +57%
Contains more CholineCholine +11.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Khorasan wheat DV% diff.
Vitamin K 437.1µg 1.8µg 363%
Selenium 1.3µg 81.5µg 146%
Manganese 0.658mg 2.735mg 90%
Copper 0.046mg 0.506mg 51%
Phosphorus 25mg 364mg 48%
Vitamin B1 0.054mg 0.566mg 43%
Iron 0.47mg 3.77mg 41%
Vitamin C 35.3mg 0mg 39%
Vitamin B3 0.742mg 6.375mg 35%
Folate 129µg 32%
Zinc 0.21mg 3.68mg 32%
Fiber 4g 11.1g 28%
Vitamin A 251µg 1µg 28%
Magnesium 27mg 130mg 25%
Protein 3.02g 14.54g 23%
Carbs 5.42g 70.58g 22%
Starch 52.41g 22%
Calcium 232mg 22mg 21%
Calories 32kcal 337kcal 15%
Vitamin B5 0.267mg 0.949mg 14%
Vitamin E 2.26mg 0.61mg 11%
Vitamin B6 0.165mg 0.259mg 7%
Potassium 213mg 403mg 6%
Vitamin B2 0.13mg 0.184mg 4%
Polyunsaturated fat 0.201g 0.621g 3%
Fats 0.61g 2.13g 2%
Sodium 17mg 5mg 1%
Saturated fat 0.055g 0.196g 1%
Net carbs 1.42g 59.48g N/A
Sugar 0.46g 7.84g N/A
Trans fat 0g 0.005g N/A
Choline 23.2mg 25.8mg 0%
Monounsaturated fat 0.03g 0.213g 0%
Tryptophan 0.031mg 0.13mg 0%
Threonine 0.086mg 0.442mg 0%
Isoleucine 0.1mg 0.566mg 0%
Leucine 0.151mg 1.112mg 0%
Lysine 0.117mg 0.416mg 0%
Methionine 0.033mg 0.251mg 0%
Phenylalanine 0.087mg 0.772mg 0%
Valine 0.12mg 0.687mg 0%
Histidine 0.047mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +709.6%
Contains more ProteinProtein +381.5%
Contains more FatsFats +249.2%
Contains more CarbsCarbs +1202.2%
Contains more OtherOther +26.3%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +610%
Contains more Poly. FatPolyunsaturated fat +209%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.