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  6. Millet raw vs. Marrow-stem Kale

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

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Important differences between millet raw and marrow-stem Kale

  • Millet raw has more copper, manganese, phosphorus, iron, vitamin B1, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Millet raw contains 16 times more copper than marrow-stem Kale. Millet raw contains 0.75mg of copper, while marrow-stem Kale contains 0.046mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Millet, raw and Collards, raw.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains more MagnesiumMagnesium +322.2%
Contains more IronIron +540.4%
Contains more CopperCopper +1530.4%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +148%
Contains more SeleniumSelenium +107.7%
Contains more CalciumCalcium +2800%
~equal in Potassium ~213mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
Contains more Vitamin B1Vitamin B1 +679.6%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +536.1%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +132.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4420%
Contains more Vitamin KVitamin K +48466.7%
Contains more FolateFolate +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Marrow-stem Kale DV% diff.
Vitamin K 0.9µg 437.1µg 364%
Copper 0.75mg 0.046mg 78%
Manganese 1.632mg 0.658mg 42%
Vitamin C 0mg 35.3mg 39%
Phosphorus 285mg 25mg 37%
Iron 3.01mg 0.47mg 32%
Vitamin B1 0.421mg 0.054mg 31%
Vitamin A 0µg 251µg 28%
Vitamin B3 4.72mg 0.742mg 25%
Carbs 72.85g 5.42g 22%
Calcium 8mg 232mg 22%
Magnesium 114mg 27mg 21%
Fiber 8.5g 4g 18%
Vitamin B6 0.384mg 0.165mg 17%
Calories 378kcal 32kcal 17%
Protein 11.02g 3.02g 16%
Vitamin E 0.05mg 2.26mg 15%
Zinc 1.68mg 0.21mg 13%
Polyunsaturated fat 2.134g 0.201g 13%
Vitamin B2 0.29mg 0.13mg 12%
Vitamin B5 0.848mg 0.267mg 12%
Folate 85µg 129µg 11%
Fats 4.22g 0.61g 6%
Choline 23.2mg 4%
Selenium 2.7µg 1.3µg 3%
Saturated fat 0.723g 0.055g 3%
Monounsaturated fat 0.773g 0.03g 2%
Sodium 5mg 17mg 1%
Potassium 195mg 213mg 1%
Net carbs 64.35g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.119mg 0.031mg 0%
Threonine 0.353mg 0.086mg 0%
Isoleucine 0.465mg 0.1mg 0%
Leucine 1.4mg 0.151mg 0%
Lysine 0.212mg 0.117mg 0%
Methionine 0.221mg 0.033mg 0%
Phenylalanine 0.58mg 0.087mg 0%
Valine 0.578mg 0.12mg 0%
Histidine 0.236mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
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 ProteinProtein +264.9%
Contains more FatsFats +591.8%
Contains more CarbsCarbs +1244.1%
Contains more OtherOther +143.6%
Contains more WaterWater +933.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +2476.7%
Contains more Poly. FatPolyunsaturated fat +961.7%
Contains less Sat. FatSaturated fat -92.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.