Marrow-stem Kale vs. Wild rice — In-Depth Nutrition Comparison
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Significant differences between Marrow-stem Kale and Wild rice
- Marrow-stem Kale has more Vitamin K, Vitamin C, Vitamin A, Folate, Calcium, Manganese, Vitamin E, and Fiber, however, Wild rice is richer in Zinc, and Copper.
- Marrow-stem Kale covers your daily Vitamin K needs 364% more than Wild rice.
Specific food types used in this comparison are Collards, raw and Wild rice, cooked.
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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 | +7633.3% |
| Contains more PotassiumPotassium | +110.9% |
| Contains more ManganeseManganese | +133.3% |
| Contains more SeleniumSelenium | +62.5% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more IronIron | +27.7% |
| Contains more CopperCopper | +163% |
| Contains more ZincZinc | +538.1% |
| Contains more PhosphorusPhosphorus | +228% |
| Contains less SodiumSodium | -82.4% |
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 | +167200% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B2Vitamin B2 | +49.4% |
| Contains more Vitamin B5Vitamin B5 | +73.4% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more Vitamin KVitamin K | +87320% |
| Contains more FolateFolate | +396.2% |
| Contains more CholineCholine | +127.5% |
| Contains more Vitamin B3Vitamin B3 | +73.5% |
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:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
| Contains more FatsFats | +79.4% |
| Contains more WaterWater | +21.2% |
| Contains more OtherOther | +232.5% |
| Contains more ProteinProtein | +32.1% |
| Contains more CarbsCarbs | +293.7% |
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
0.049 g
Monounsaturated Fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
| Contains less Sat. FatSaturated Fat | -10.9% |
| Contains more Mono. FatMonounsaturated Fat | +66.7% |
~equal in
Polyunsaturated fat
~0.213g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 101kcal |
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| Protein | 3.02g | 3.99g |
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| Fats | 0.61g | 0.34g |
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| Vitamin C | 35.3mg | 0mg |
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| Net carbs | 1.42g | 19.54g |
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| Carbs | 5.42g | 21.34g |
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| Magnesium | 27mg | 32mg |
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| Calcium | 232mg | 3mg |
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| Potassium | 213mg | 101mg |
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| Iron | 0.47mg | 0.6mg |
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| Sugar | 0.46g | 0.73g |
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| Fiber | 4g | 1.8g |
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| Copper | 0.046mg | 0.121mg |
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| Zinc | 0.21mg | 1.34mg |
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| Phosphorus | 25mg | 82mg |
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| Sodium | 17mg | 3mg |
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| Vitamin A | 5019IU | 3IU |
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| Vitamin A | 251µg | 0µg |
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| Vitamin E | 2.26mg | 0.24mg |
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| Manganese | 0.658mg | 0.282mg |
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| Selenium | 1.3µg | 0.8µg |
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| Vitamin B1 | 0.054mg | 0.052mg |
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| Vitamin B2 | 0.13mg | 0.087mg |
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| Vitamin B3 | 0.742mg | 1.287mg |
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| Vitamin B5 | 0.267mg | 0.154mg |
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| Vitamin B6 | 0.165mg | 0.135mg |
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| Vitamin K | 437.1µg | 0.5µg |
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| Folate | 129µg | 26µg |
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| Choline | 23.2mg | 10.2mg |
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| Saturated Fat | 0.055g | 0.049g |
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| Monounsaturated Fat | 0.03g | 0.05g |
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| Polyunsaturated fat | 0.201g | 0.213g |
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| Tryptophan | 0.031mg | 0.049mg |
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| Threonine | 0.086mg | 0.127mg |
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| Isoleucine | 0.1mg | 0.167mg |
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| Leucine | 0.151mg | 0.276mg |
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| Lysine | 0.117mg | 0.17mg |
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| Methionine | 0.033mg | 0.119mg |
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| Phenylalanine | 0.087mg | 0.195mg |
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| Valine | 0.12mg | 0.232mg |
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| Histidine | 0.047mg | 0.104mg |
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| Fructose | 0.2g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
25%
21%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Wild rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.