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, 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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
38%
25%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.