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  6. Quinoa vs. Marrow-stem Kale

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

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How are quinoa and marrow-stem Kale different?

  • Quinoa is richer in phosphorus, copper, iron, and magnesium, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than quinoa.
  • Quinoa contains 6 times more phosphorus than marrow-stem Kale. Quinoa contains 152mg of phosphorus, while marrow-stem Kale contains 25mg.
  • Quinoa has a higher glycemic index (53) than marrow-stem Kale (32).

Quinoa, cooked and Collards, raw types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 +137%
Contains more IronIron +217%
Contains more CopperCopper +317.4%
Contains more ZincZinc +419%
Contains more PhosphorusPhosphorus +508%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +115.4%
Contains more CalciumCalcium +1264.7%
Contains more PotassiumPotassium +23.8%
~equal in Manganese ~0.658mg

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.
Quinoa
Quinoa
1
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +98.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +258.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Quinoa Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Folate 42µg 129µg 22%
Calcium 17mg 232mg 22%
Phosphorus 152mg 25mg 18%
Copper 0.192mg 0.046mg 16%
Iron 1.49mg 0.47mg 13%
Vitamin E 0.63mg 2.26mg 11%
Magnesium 64mg 27mg 9%
Zinc 1.09mg 0.21mg 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.201g 6%
Vitamin B5 0.267mg 5%
Fiber 2.8g 4g 5%
Carbs 21.3g 5.42g 5%
Calories 120kcal 32kcal 4%
Vitamin B1 0.107mg 0.054mg 4%
Selenium 2.8µg 1.3µg 3%
Protein 4.4g 3.02g 3%
Vitamin B6 0.123mg 0.165mg 3%
Vitamin B2 0.11mg 0.13mg 2%
Vitamin B3 0.412mg 0.742mg 2%
Fats 1.92g 0.61g 2%
Monounsaturated fat 0.528g 0.03g 1%
Manganese 0.631mg 0.658mg 1%
Potassium 172mg 213mg 1%
Saturated fat 0.231g 0.055g 1%
Net carbs 18.5g 1.42g N/A
Sugar 0.87g 0.46g N/A
Sodium 7mg 17mg 0%
Choline 23mg 23.2mg 0%
Tryptophan 0.052mg 0.031mg 0%
Threonine 0.131mg 0.086mg 0%
Isoleucine 0.157mg 0.1mg 0%
Leucine 0.261mg 0.151mg 0%
Lysine 0.239mg 0.117mg 0%
Methionine 0.096mg 0.033mg 0%
Phenylalanine 0.185mg 0.087mg 0%
Valine 0.185mg 0.12mg 0%
Histidine 0.127mg 0.047mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +45.7%
Contains more FatsFats +214.8%
Contains more CarbsCarbs +293%
Contains more WaterWater +25.2%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1660%
Contains more Poly. FatPolyunsaturated fat +436.3%
Contains less Sat. FatSaturated fat -76.2%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.