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  6. Bran raw vs. Marrow-stem Kale

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

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The main differences between bran raw and marrow-stem Kale

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, and copper; however, marrow-stem Kale has more vitamin K and vitamin A.
  • Daily need coverage for vitamin K for marrow-stem Kale is 362% higher.
  • Marrow-stem Kale has 35 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while marrow-stem Kale has 1.3µg.
  • Bran raw has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Oat bran, raw and Collards, raw.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +770.4%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +1051.1%
Contains more CopperCopper +776.1%
Contains more ZincZinc +1381%
Contains more PhosphorusPhosphorus +2836%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +755.6%
Contains more SeleniumSelenium +3376.9%
Contains more CalciumCalcium +300%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +2066.7%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +459.6%
Contains more CholineCholine +38.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.8%
Contains more Vitamin KVitamin K +13559.4%
Contains more FolateFolate +148.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Marrow-stem Kale DV% diff.
Vitamin K 3.2µg 437.1µg 362%
Manganese 5.63mg 0.658mg 216%
Phosphorus 734mg 25mg 101%
Vitamin B1 1.17mg 0.054mg 93%
Selenium 45.2µg 1.3µg 80%
Iron 5.41mg 0.47mg 62%
Magnesium 235mg 27mg 50%
Fiber 15.4g 4g 46%
Copper 0.403mg 0.046mg 40%
Vitamin C 0mg 35.3mg 39%
Protein 17.3g 3.02g 29%
Vitamin A 0µg 251µg 28%
Zinc 3.11mg 0.21mg 26%
Vitamin B5 1.494mg 0.267mg 25%
Carbs 66.22g 5.42g 20%
Folate 52µg 129µg 19%
Calcium 58mg 232mg 17%
Polyunsaturated fat 2.766g 0.201g 17%
Calories 246kcal 32kcal 11%
Potassium 566mg 213mg 10%
Fats 7.03g 0.61g 10%
Vitamin E 1.01mg 2.26mg 8%
Vitamin B2 0.22mg 0.13mg 7%
Saturated fat 1.328g 0.055g 6%
Monounsaturated fat 2.376g 0.03g 6%
Choline 32.2mg 23.2mg 2%
Sodium 4mg 17mg 1%
Vitamin B3 0.934mg 0.742mg 1%
Net carbs 50.82g 1.42g N/A
Sugar 1.45g 0.46g N/A
Vitamin B6 0.165mg 0.165mg 0%
Tryptophan 0.335mg 0.031mg 0%
Threonine 0.502mg 0.086mg 0%
Isoleucine 0.668mg 0.1mg 0%
Leucine 1.374mg 0.151mg 0%
Lysine 0.76mg 0.117mg 0%
Methionine 0.335mg 0.033mg 0%
Phenylalanine 0.908mg 0.087mg 0%
Valine 0.964mg 0.12mg 0%
Histidine 0.41mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +472.8%
Contains more FatsFats +1052.5%
Contains more CarbsCarbs +1121.8%
Contains more OtherOther +118%
Contains more WaterWater +1268.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +7820%
Contains more Poly. FatPolyunsaturated fat +1276.1%
Contains less Sat. FatSaturated fat -95.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.