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  6. Porridge vs. Marrow-stem Kale

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

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The main differences between porridge and marrow-stem Kale

  • Porridge has more iron; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, calcium, fiber, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale has 8 times less iron than porridge. Porridge has 3.74mg of iron, while marrow-stem Kale has 0.47mg.
  • Porridge has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Collards, raw.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 IronIron +695.7%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +115.4%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1231.3%
Contains more CopperCopper +15%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +∞%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B5Vitamin B5 +276.1%
Contains more Vitamin B6Vitamin B6 +1169.2%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Iron 3.74mg 0.47mg 41%
Vitamin C 0mg 35.3mg 39%
Manganese 0mg 0.658mg 29%
Folate 12µg 129µg 29%
Vitamin A 0µg 251µg 28%
Calcium 87mg 232mg 15%
Vitamin E 0.02mg 2.26mg 15%
Fiber 0.5g 4g 14%
Vitamin B6 0.013mg 0.165mg 12%
Vitamin B2 0.025mg 0.13mg 8%
Potassium 16mg 213mg 6%
Magnesium 5mg 27mg 5%
Vitamin B5 0.071mg 0.267mg 4%
Choline 23.2mg 4%
Selenium 2.8µg 1.3µg 3%
Protein 1.44g 3.02g 3%
Carbs 10.52g 5.42g 2%
Vitamin B3 0.52mg 0.742mg 1%
Calories 50kcal 32kcal 1%
Polyunsaturated fat 0.114g 0.201g 1%
Zinc 0.13mg 0.21mg 1%
Copper 0.04mg 0.046mg 1%
Fats 0.21g 0.61g 1%
Phosphorus 15mg 25mg 1%
Net carbs 10.02g 1.42g N/A
Sugar 0.03g 0.46g N/A
Sodium 6mg 17mg 0%
Vitamin B1 0.055mg 0.054mg 0%
Saturated fat 0.033g 0.055g 0%
Monounsaturated fat 0.028g 0.03g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.045mg 0.086mg 0%
Isoleucine 0.063mg 0.1mg 0%
Leucine 0.11mg 0.151mg 0%
Lysine 0.037mg 0.117mg 0%
Methionine 0.027mg 0.033mg 0%
Phenylalanine 0.078mg 0.087mg 0%
Valine 0.07mg 0.12mg 0%
Histidine 0.033mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 CarbsCarbs +94.1%
Contains more ProteinProtein +109.7%
Contains more FatsFats +190.5%
Contains more OtherOther +504.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -40%
Contains more Poly. FatPolyunsaturated fat +76.3%
~equal in Monounsaturated fat ~0.03g

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.