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  6. Marrow-stem Kale vs. Flour

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

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Important differences between marrow-stem Kale and flour

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, and vitamin E; however, flour is richer in vitamin B1, selenium, iron, vitamin B3, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Collards, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Marrow-stem Kale vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +1446.7%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +887.2%
Contains more CopperCopper +213%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +332%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +2507.7%
~equal in Manganese ~0.682mg

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%
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +145600%
Contains more CholineCholine +123.1%
Contains more Vitamin B1Vitamin B1 +1353.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +695.7%
Contains more Vitamin B5Vitamin B5 +64%
Contains more FolateFolate +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Flour DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Vitamin B1 0.054mg 0.785mg 61%
Selenium 1.3µg 33.9µg 59%
Iron 0.47mg 4.64mg 52%
Vitamin C 35.3mg 0mg 39%
Vitamin B3 0.742mg 5.904mg 32%
Vitamin A 251µg 0µg 28%
Vitamin B2 0.13mg 0.494mg 28%
Carbs 5.42g 76.31g 24%
Calcium 232mg 15mg 22%
Calories 32kcal 364kcal 17%
Vitamin E 2.26mg 0.06mg 15%
Protein 3.02g 10.33g 15%
Folate 129µg 183µg 14%
Phosphorus 25mg 108mg 12%
Copper 0.046mg 0.144mg 11%
Vitamin B6 0.165mg 0.044mg 9%
Fiber 4g 2.7g 5%
Zinc 0.21mg 0.7mg 4%
Vitamin B5 0.267mg 0.438mg 3%
Potassium 213mg 107mg 3%
Choline 23.2mg 10.4mg 2%
Polyunsaturated fat 0.201g 0.413g 1%
Fats 0.61g 0.98g 1%
Magnesium 27mg 22mg 1%
Manganese 0.658mg 0.682mg 1%
Sodium 17mg 2mg 1%
Net carbs 1.42g 73.61g N/A
Sugar 0.46g 0.27g N/A
Saturated fat 0.055g 0.155g 0%
Monounsaturated fat 0.03g 0.087g 0%
Tryptophan 0.031mg 0.127mg 0%
Threonine 0.086mg 0.281mg 0%
Isoleucine 0.1mg 0.357mg 0%
Leucine 0.151mg 0.71mg 0%
Lysine 0.117mg 0.228mg 0%
Methionine 0.033mg 0.183mg 0%
Phenylalanine 0.087mg 0.52mg 0%
Valine 0.12mg 0.415mg 0%
Histidine 0.047mg 0.23mg 0%

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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +651.8%
Contains more OtherOther +189.1%
Contains more ProteinProtein +242.1%
Contains more FatsFats +60.7%
Contains more CarbsCarbs +1307.9%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +105.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.