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  6. Marrow-stem Kale vs. Wild rice raw

Marrow-stem Kale vs. Wild rice raw — In-Depth Nutrition Comparison

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How are marrow-stem Kale and wild rice raw different?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and calcium; however, wild rice raw is richer in phosphorus, copper, zinc, vitamin B3, magnesium, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than wild rice raw (57).

Collards, raw and Wild rice, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1004.8%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +317%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +2738.1%
Contains more PhosphorusPhosphorus +1632%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +115.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +35.8%
Contains more Vitamin B1Vitamin B1 +113%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +807.4%
Contains more Vitamin B5Vitamin B5 +302.2%
Contains more Vitamin B6Vitamin B6 +137%
Contains more CholineCholine +50.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Wild rice raw DV% diff.
Vitamin K 437.1µg 1.9µg 363%
Phosphorus 25mg 433mg 58%
Copper 0.046mg 0.524mg 53%
Zinc 0.21mg 5.96mg 52%
Vitamin C 35.3mg 0mg 39%
Vitamin B3 0.742mg 6.733mg 37%
Magnesium 27mg 177mg 36%
Manganese 0.658mg 1.329mg 29%
Vitamin A 251µg 1µg 28%
Protein 3.02g 14.73g 23%
Carbs 5.42g 74.9g 23%
Calcium 232mg 21mg 21%
Iron 0.47mg 1.96mg 19%
Vitamin B6 0.165mg 0.391mg 17%
Calories 32kcal 357kcal 16%
Vitamin B5 0.267mg 1.074mg 16%
Vitamin B2 0.13mg 0.262mg 10%
Vitamin E 2.26mg 0.82mg 10%
Fiber 4g 6.2g 9%
Folate 129µg 95µg 9%
Potassium 213mg 427mg 6%
Vitamin B1 0.054mg 0.115mg 5%
Polyunsaturated fat 0.201g 0.676g 3%
Selenium 1.3µg 2.8µg 3%
Choline 23.2mg 35mg 2%
Fats 0.61g 1.08g 1%
Net carbs 1.42g 68.7g N/A
Sugar 0.46g 2.5g N/A
Sodium 17mg 7mg 0%
Saturated fat 0.055g 0.156g 0%
Monounsaturated fat 0.03g 0.159g 0%
Tryptophan 0.031mg 0.179mg 0%
Threonine 0.086mg 0.469mg 0%
Isoleucine 0.1mg 0.618mg 0%
Leucine 0.151mg 1.018mg 0%
Lysine 0.117mg 0.629mg 0%
Methionine 0.033mg 0.438mg 0%
Phenylalanine 0.087mg 0.721mg 0%
Valine 0.12mg 0.858mg 0%
Histidine 0.047mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1054.9%
Contains more ProteinProtein +387.7%
Contains more FatsFats +77%
Contains more CarbsCarbs +1281.9%
Contains more OtherOther +15%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -64.7%
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +236.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.