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Pilaf vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between pilaf and marrow-stem Kale

  • Pilaf has more selenium, vitamin B1, vitamin B3, iron, folate, and phosphorus, while marrow-stem Kale has more vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pilaf.
  • Pilaf contains 77 times more sodium than marrow-stem Kale. While pilaf contains 1303mg of sodium, marrow-stem Kale contains only 17mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Rice and vermicelli mix, rice pilaf flavor, unprepared and Collards, raw.

Infographic

Pilaf vs Marrow-stem Kale infographic
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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.
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +18.5%
Contains more IronIron +419.1%
Contains more CopperCopper +260.9%
Contains more ZincZinc +381%
Contains more PhosphorusPhosphorus +516%
Contains more ManganeseManganese +34%
Contains more SeleniumSelenium +2392.3%
Contains more CalciumCalcium +179.5%
Contains more PotassiumPotassium +13.3%
Contains less SodiumSodium -98.7%

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.
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +1016.7%
Contains more Vitamin B3Vitamin B3 +725.7%
Contains more Vitamin B5Vitamin B5 +167.8%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +64.3%
Contains more Vitamin CVitamin C +761%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +87320%
Contains more CholineCholine +32.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +245%
Contains more FatsFats +124.6%
Contains more CarbsCarbs +1307.9%
Contains more OtherOther +190.2%
Contains more WaterWater +1014.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 +1143.3%
Contains more Poly. FatPolyunsaturated fat +87.6%
Contains less Sat. FatSaturated fat -82.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Marrow-stem Kale DV% diff.
Vitamin K 0.5µg 437.1µg 364%
Selenium 32.4µg 1.3µg 57%
Sodium 1303mg 17mg 56%
Vitamin B1 0.603mg 0.054mg 46%
Vitamin C 4.1mg 35.3mg 35%
Vitamin B3 6.127mg 0.742mg 34%
Starch 71.23g 29%
Vitamin A 4µg 251µg 27%
Iron 2.44mg 0.47mg 25%
Carbs 76.31g 5.42g 24%
Folate 212µg 129µg 21%
Vitamin B6 0.4mg 0.165mg 18%
Phosphorus 154mg 25mg 18%
Calories 359kcal 32kcal 16%
Calcium 83mg 232mg 15%
Protein 10.42g 3.02g 15%
Vitamin E 0.04mg 2.26mg 15%
Copper 0.166mg 0.046mg 13%
Fiber 1.2g 4g 11%
Manganese 0.882mg 0.658mg 10%
Vitamin B5 0.715mg 0.267mg 9%
Zinc 1.01mg 0.21mg 7%
Vitamin B2 0.087mg 0.13mg 3%
Saturated fat 0.307g 0.055g 1%
Magnesium 32mg 27mg 1%
Potassium 188mg 213mg 1%
Monounsaturated fat 0.373g 0.03g 1%
Vitamin B12 0.02µg 0µg 1%
Polyunsaturated fat 0.377g 0.201g 1%
Fats 1.37g 0.61g 1%
Choline 17.5mg 23.2mg 1%
Net carbs 75.11g 1.42g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 0.46g N/A
Tryptophan 0.086mg 0.031mg 0%
Threonine 0.221mg 0.086mg 0%
Isoleucine 0.279mg 0.1mg 0%
Leucine 0.523mg 0.151mg 0%
Lysine 0.189mg 0.117mg 0%
Methionine 0.145mg 0.033mg 0%
Phenylalanine 0.32mg 0.087mg 0%
Valine 0.374mg 0.12mg 0%
Histidine 0.15mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
77%
Pilaf
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1286mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.252g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.