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  6. Rice vs. Marrow-stem Kale

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

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What are the main differences between rice and marrow-stem Kale?

  • Rice is richer in selenium, iron, and vitamin B1, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, calcium, folate, vitamin E, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Rice has 6 times more selenium than marrow-stem Kale. Rice has 7.5µg of selenium, while marrow-stem Kale has 1.3µg.
  • Marrow-stem Kale has a lower glycemic index than rice.

We used Rice, white, long-grain, regular, enriched, cooked and Collards, raw types in this comparison.

Infographic

Rice 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.
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +155.3%
Contains more CopperCopper +50%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +476.9%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +508.6%
Contains more ManganeseManganese +39.4%

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.
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5550%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.4%
Contains more CholineCholine +1004.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Calcium 10mg 232mg 22%
Folate 58µg 129µg 18%
Vitamin E 0.04mg 2.26mg 15%
Fiber 0.4g 4g 14%
Selenium 7.5µg 1.3µg 11%
Vitamin B1 0.163mg 0.054mg 9%
Iron 1.2mg 0.47mg 9%
Vitamin B2 0.013mg 0.13mg 9%
Carbs 28.17g 5.42g 8%
Manganese 0.472mg 0.658mg 8%
Vitamin B6 0.093mg 0.165mg 6%
Vitamin B3 1.476mg 0.742mg 5%
Calories 130kcal 32kcal 5%
Potassium 35mg 213mg 5%
Magnesium 12mg 27mg 4%
Choline 2.1mg 23.2mg 4%
Zinc 0.49mg 0.21mg 3%
Copper 0.069mg 0.046mg 3%
Phosphorus 43mg 25mg 3%
Vitamin B5 0.39mg 0.267mg 2%
Sodium 1mg 17mg 1%
Polyunsaturated fat 0.076g 0.201g 1%
Protein 2.69g 3.02g 1%
Fats 0.28g 0.61g 1%
Net carbs 27.77g 1.42g N/A
Sugar 0.05g 0.46g N/A
Saturated fat 0.077g 0.055g 0%
Monounsaturated fat 0.088g 0.03g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.096mg 0.086mg 0%
Isoleucine 0.116mg 0.1mg 0%
Leucine 0.222mg 0.151mg 0%
Lysine 0.097mg 0.117mg 0%
Methionine 0.063mg 0.033mg 0%
Phenylalanine 0.144mg 0.087mg 0%
Valine 0.164mg 0.12mg 0%
Histidine 0.063mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +419.7%
Contains more ProteinProtein +12.3%
Contains more FatsFats +117.9%
Contains more WaterWater +30.9%
Contains more OtherOther +216.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +193.3%
Contains less Sat. FatSaturated fat -28.6%
Contains more Poly. FatPolyunsaturated fat +164.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.