Brown rice vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are brown rice and marrow-stem Kale different?
- Brown rice is richer in manganese, vitamin B3, phosphorus, and vitamin B1, 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 brown rice.
- Brown rice contains 4 times more phosphorus than marrow-stem Kale. Brown rice contains 103mg of phosphorus, while marrow-stem Kale contains 25mg.
- Brown rice has a higher glycemic index (66) than marrow-stem Kale (32).
Rice, brown, long-grain, cooked and Collards, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more IronIron | +19.1% |
| Contains more CopperCopper | +130.4% |
| Contains more ZincZinc | +238.1% |
| Contains more PhosphorusPhosphorus | +312% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +48% |
| Contains more SeleniumSelenium | +346.2% |
| Contains more CalciumCalcium | +7633.3% |
| Contains more PotassiumPotassium | +147.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +229.6% |
| Contains more Vitamin B3Vitamin B3 | +245.1% |
| Contains more Vitamin B5Vitamin B5 | +42.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1229.4% |
| Contains more Vitamin B2Vitamin B2 | +88.4% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more Vitamin KVitamin K | +218450% |
| Contains more FolateFolate | +1333.3% |
| Contains more CholineCholine | +152.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 437.1µg | 364% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 9µg | 129µg | 30% |
| Vitamin A | 0µg | 251µg | 28% |
| Calcium | 3mg | 232mg | 23% |
| Manganese | 0.974mg | 0.658mg | 14% |
| Vitamin E | 0.17mg | 2.26mg | 14% |
| Vitamin B3 | 2.561mg | 0.742mg | 11% |
| Phosphorus | 103mg | 25mg | 11% |
| Vitamin B1 | 0.178mg | 0.054mg | 10% |
| Fiber | 1.6g | 4g | 10% |
| Starch | 24.79g | 10% | |
| Selenium | 5.8µg | 1.3µg | 8% |
| Carbs | 25.58g | 5.42g | 7% |
| Copper | 0.106mg | 0.046mg | 7% |
| Vitamin B2 | 0.069mg | 0.13mg | 5% |
| Calories | 123kcal | 32kcal | 5% |
| Zinc | 0.71mg | 0.21mg | 5% |
| Potassium | 86mg | 213mg | 4% |
| Choline | 9.2mg | 23.2mg | 3% |
| Magnesium | 39mg | 27mg | 3% |
| Vitamin B6 | 0.123mg | 0.165mg | 3% |
| Vitamin B5 | 0.38mg | 0.267mg | 2% |
| Sodium | 4mg | 17mg | 1% |
| Polyunsaturated fat | 0.366g | 0.201g | 1% |
| Saturated fat | 0.26g | 0.055g | 1% |
| Monounsaturated fat | 0.369g | 0.03g | 1% |
| Fats | 0.97g | 0.61g | 1% |
| Protein | 2.74g | 3.02g | 1% |
| Iron | 0.56mg | 0.47mg | 1% |
| Net carbs | 23.98g | 1.42g | N/A |
| Sugar | 0.24g | 0.46g | N/A |
| Tryptophan | 0.033mg | 0.031mg | 0% |
| Threonine | 0.095mg | 0.086mg | 0% |
| Isoleucine | 0.109mg | 0.1mg | 0% |
| Leucine | 0.214mg | 0.151mg | 0% |
| Lysine | 0.099mg | 0.117mg | 0% |
| Methionine | 0.058mg | 0.033mg | 0% |
| Phenylalanine | 0.133mg | 0.087mg | 0% |
| Valine | 0.151mg | 0.12mg | 0% |
| Histidine | 0.066mg | 0.047mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +59% |
| Contains more CarbsCarbs | +372% |
| Contains more ProteinProtein | +10.2% |
| Contains more WaterWater | +27.5% |
| Contains more OtherOther | +202.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | +1130% |
| Contains more Poly. FatPolyunsaturated fat | +82.1% |
| Contains less Sat. FatSaturated fat | -78.8% |
