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  6. Marrow-stem Kale vs. Wild rice

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 A, vitamin C, 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.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Collards, raw and Wild rice, cooked.

Infographic

Marrow-stem Kale vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wild rice DV% diff.
Vitamin K 437.1µg 0.5µg 364%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 0µg 28%
Folate 129µg 26µg 26%
Calcium 232mg 3mg 23%
Manganese 0.658mg 0.282mg 16%
Vitamin E 2.26mg 0.24mg 13%
Zinc 0.21mg 1.34mg 10%
Fiber 4g 1.8g 9%
Phosphorus 25mg 82mg 8%
Copper 0.046mg 0.121mg 8%
Carbs 5.42g 21.34g 5%
Vitamin B3 0.742mg 1.287mg 3%
Vitamin B2 0.13mg 0.087mg 3%
Potassium 213mg 101mg 3%
Calories 32kcal 101kcal 3%
Iron 0.47mg 0.6mg 2%
Protein 3.02g 3.99g 2%
Choline 23.2mg 10.2mg 2%
Vitamin B5 0.267mg 0.154mg 2%
Vitamin B6 0.165mg 0.135mg 2%
Sodium 17mg 3mg 1%
Magnesium 27mg 32mg 1%
Selenium 1.3µg 0.8µg 1%
Fats 0.61g 0.34g 0%
Net carbs 1.42g 19.54g N/A
Sugar 0.46g 0.73g N/A
Vitamin B1 0.054mg 0.052mg 0%
Saturated fat 0.055g 0.049g 0%
Monounsaturated fat 0.03g 0.05g 0%
Polyunsaturated fat 0.201g 0.213g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.086mg 0.127mg 0%
Isoleucine 0.1mg 0.167mg 0%
Leucine 0.151mg 0.276mg 0%
Lysine 0.117mg 0.17mg 0%
Methionine 0.033mg 0.119mg 0%
Phenylalanine 0.087mg 0.195mg 0%
Valine 0.12mg 0.232mg 0%
Histidine 0.047mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
16% 16% 68%
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

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.