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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 C, Vitamin A RAE, Folate, Calcium, and Vitamin E .
  • Marrow-stem Kale covers your daily need of 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, cooked and Collards, raw types were used in this article.

Infographic

Quinoa 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.
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
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% 0.3% 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% 301% 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 +100280%
Contains more Vitamin E Vitamin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Marrow-stem Kale Opinion
Calories 120kcal 32kcal Quinoa
Protein 4.4g 3.02g Quinoa
Fats 1.92g 0.61g Quinoa
Vitamin C 0mg 35.3mg Marrow-stem Kale
Net carbs 18.5g 1.42g Quinoa
Carbs 21.3g 5.42g Quinoa
Magnesium 64mg 27mg Quinoa
Calcium 17mg 232mg Marrow-stem Kale
Potassium 172mg 213mg Marrow-stem Kale
Iron 1.49mg 0.47mg Quinoa
Sugar 0.87g 0.46g Marrow-stem Kale
Fiber 2.8g 4g Marrow-stem Kale
Copper 0.192mg 0.046mg Quinoa
Zinc 1.09mg 0.21mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 25mg Quinoa
Sodium 7mg 17mg Quinoa
Vitamin A 5IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.63mg 2.26mg Marrow-stem Kale
Manganese 0.631mg 0.658mg Marrow-stem Kale
Selenium 2.8µg 1.3µg Quinoa
Vitamin B1 0.107mg 0.054mg Quinoa
Vitamin B2 0.11mg 0.13mg Marrow-stem Kale
Vitamin B3 0.412mg 0.742mg Marrow-stem Kale
Vitamin B5 0.267mg Marrow-stem Kale
Vitamin B6 0.123mg 0.165mg Marrow-stem Kale
Vitamin K 0µg 437.1µg Marrow-stem Kale
Folate 42µg 129µg Marrow-stem Kale
Choline 23mg 23.2mg Marrow-stem Kale
Saturated Fat 0.231g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.528g 0.03g Quinoa
Polyunsaturated fat 1.078g 0.201g Quinoa
Tryptophan 0.052mg 0.031mg Quinoa
Threonine 0.131mg 0.086mg Quinoa
Isoleucine 0.157mg 0.1mg Quinoa
Leucine 0.261mg 0.151mg Quinoa
Lysine 0.239mg 0.117mg Quinoa
Methionine 0.096mg 0.033mg Quinoa
Phenylalanine 0.185mg 0.087mg Quinoa
Valine 0.185mg 0.12mg Quinoa
Histidine 0.127mg 0.047mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
38%
Quinoa
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.