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  6. Millet flour vs. Marrow-stem Kale

Millet flour vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are Millet flour and Marrow-stem Kale different?

  • Millet flour is richer in Selenium, Copper, Iron, Phosphorus, Vitamin B3, Vitamin B1, Zinc, and Magnesium, while Marrow-stem Kale is higher in Vitamin K, and Vitamin C.
  • Marrow-stem Kale covers your daily need of Vitamin K 364% more than Millet flour.
  • Millet flour contains 25 times more Selenium than Marrow-stem Kale. Millet flour contains 32.7µg of Selenium, while Marrow-stem Kale contains 1.3µg.

Millet flour and Collards, raw types were used in this article.

Infographic

Millet flour vs Marrow-stem Kale 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.
Millet flour
Millet flour
9
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +738.3%
Contains more Magnesium +340.7%
Contains more Phosphorus +1040%
Contains less Sodium -76.5%
Contains more Zinc +1152.4%
Contains more Copper +1063%
Contains more Manganese +52.3%
Contains more Selenium +2415.4%
Contains more Calcium +1557.1%
Equal in Potassium - 213
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +738.3%
Contains more Magnesium +340.7%
Contains more Phosphorus +1040%
Contains less Sodium -76.5%
Contains more Zinc +1152.4%
Contains more Copper +1063%
Contains more Manganese +52.3%
Contains more Selenium +2415.4%
Contains more Calcium +1557.1%
Equal in Potassium - 213

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.
Millet flour
Millet flour
4
:
8
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +664.8%
Contains more Vitamin B3 +711.3%
Contains more Vitamin B5 +374.5%
Contains more Vitamin B6 +125.5%
Contains more Vitamin E +1954.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Folate +207.1%
Contains more Vitamin K +54537.5%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +664.8%
Contains more Vitamin B3 +711.3%
Contains more Vitamin B5 +374.5%
Contains more Vitamin B6 +125.5%
Contains more Vitamin E +1954.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +78.1%
Contains more Folate +207.1%
Contains more Vitamin K +54537.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +256%
Contains more Fats +596.7%
Contains more Carbs +1286%
Contains more Water +933.7%
Equal in Other - 1.33
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more Protein +256%
Contains more Fats +596.7%
Contains more Carbs +1286%
Contains more Water +933.7%
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +1202.5%
Contains less Saturated Fat -89.7%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +2980%
Contains more Polyunsaturated fat +1202.5%
Contains less Saturated Fat -89.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Marrow-stem Kale
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Millet flour Marrow-stem Kale Opinion
Net carbs 71.62g 1.42g Millet flour
Protein 10.75g 3.02g Millet flour
Fats 4.25g 0.61g Millet flour
Carbs 75.12g 5.42g Millet flour
Calories 382kcal 32kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 0.46g Marrow-stem Kale
Fiber 3.5g 4g Marrow-stem Kale
Calcium 14mg 232mg Marrow-stem Kale
Iron 3.94mg 0.47mg Millet flour
Magnesium 119mg 27mg Millet flour
Phosphorus 285mg 25mg Millet flour
Potassium 224mg 213mg Millet flour
Sodium 4mg 17mg Millet flour
Zinc 2.63mg 0.21mg Millet flour
Copper 0.535mg 0.046mg Millet flour
Manganese 1.002mg 0.658mg Millet flour
Selenium 32.7µg 1.3µg Millet flour
Vitamin A 5019IU Marrow-stem Kale
Vitamin A RAE 251µg Marrow-stem Kale
Vitamin E 0.11mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.413mg 0.054mg Millet flour
Vitamin B2 0.073mg 0.13mg Marrow-stem Kale
Vitamin B3 6.02mg 0.742mg Millet flour
Vitamin B5 1.267mg 0.267mg Millet flour
Vitamin B6 0.372mg 0.165mg Millet flour
Folate 42µg 129µg Marrow-stem Kale
Vitamin K 0.8µg 437.1µg Marrow-stem Kale
Tryptophan 0.17mg 0.031mg Millet flour
Threonine 0.354mg 0.086mg Millet flour
Isoleucine 0.473mg 0.1mg Millet flour
Leucine 1.537mg 0.151mg Millet flour
Lysine 0.144mg 0.117mg Millet flour
Methionine 0.319mg 0.033mg Millet flour
Phenylalanine 0.675mg 0.087mg Millet flour
Valine 0.584mg 0.12mg Millet flour
Histidine 0.257mg 0.047mg Millet flour
Trans Fat 0.002g 0g Marrow-stem Kale
Saturated Fat 0.536g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.924g 0.03g Millet flour
Polyunsaturated fat 2.618g 0.201g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Millet flour
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
94%
Millet flour
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.2g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.481g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.