Rye vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Summary of differences between Rye and Marrow-stem Kale
- Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, and Selenium, while Marrow-stem Kale has more Vitamin K, Vitamin C, and Vitamin A RAE.
- Marrow-stem Kale covers your daily need of Vitamin K 359% more than Rye.
- Rye contains 13 times more Phosphorus than Marrow-stem Kale. While Rye contains 332mg of Phosphorus, Marrow-stem Kale contains only 25mg.
These are the specific foods used in this comparison Rye grain and Collards, raw.
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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 | +307.4% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +459.6% |
| Contains more CopperCopper | +697.8% |
| Contains more ZincZinc | +1161.9% |
| Contains more PhosphorusPhosphorus | +1228% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +291.6% |
| Contains more SeleniumSelenium | +969.2% |
| Contains more CalciumCalcium | +866.7% |
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 | +485.2% |
| Contains more Vitamin B2Vitamin B2 | +93.1% |
| Contains more Vitamin B3Vitamin B3 | +475.5% |
| Contains more Vitamin B5Vitamin B5 | +445.3% |
| Contains more Vitamin B6Vitamin B6 | +78.2% |
| Contains more CholineCholine | +31% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +45527.3% |
| Contains more Vitamin EVitamin E | +165.9% |
| Contains more Vitamin KVitamin K | +7308.5% |
| Contains more FolateFolate | +239.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +242.4% |
| Contains more FatsFats | +167.2% |
| Contains more CarbsCarbs | +1299.6% |
| Contains more OtherOther | +18% |
| Contains more WaterWater | +745.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.197 g
Monounsaturated Fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 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 | +593.3% |
| Contains more Poly. FatPolyunsaturated fat | +281.6% |
| Contains less Sat. FatSaturated Fat | -72.1% |
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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| Rich in minerals |
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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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 32kcal |
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| Protein | 10.34g | 3.02g |
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| Fats | 1.63g | 0.61g |
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| Vitamin C | 0mg | 35.3mg |
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| Net carbs | 60.76g | 1.42g |
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| Carbs | 75.86g | 5.42g |
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| Magnesium | 110mg | 27mg |
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| Calcium | 24mg | 232mg |
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| Potassium | 510mg | 213mg |
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| Iron | 2.63mg | 0.47mg |
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| Sugar | 0.98g | 0.46g |
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| Fiber | 15.1g | 4g |
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| Copper | 0.367mg | 0.046mg |
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| Zinc | 2.65mg | 0.21mg |
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| Phosphorus | 332mg | 25mg |
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| Sodium | 2mg | 17mg |
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| Vitamin A | 11IU | 5019IU |
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| Vitamin A RAE | 1µg | 251µg |
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| Vitamin E | 0.85mg | 2.26mg |
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| Manganese | 2.577mg | 0.658mg |
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| Selenium | 13.9µg | 1.3µg |
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| Vitamin B1 | 0.316mg | 0.054mg |
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| Vitamin B2 | 0.251mg | 0.13mg |
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| Vitamin B3 | 4.27mg | 0.742mg |
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| Vitamin B5 | 1.456mg | 0.267mg |
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| Vitamin B6 | 0.294mg | 0.165mg |
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| Vitamin K | 5.9µg | 437.1µg |
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| Folate | 38µg | 129µg |
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| Choline | 30.4mg | 23.2mg |
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| Saturated Fat | 0.197g | 0.055g |
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| Monounsaturated Fat | 0.208g | 0.03g |
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| Polyunsaturated fat | 0.767g | 0.201g |
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| Tryptophan | 0.108mg | 0.031mg |
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| Threonine | 0.289mg | 0.086mg |
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| Isoleucine | 0.208mg | 0.1mg |
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| Leucine | 0.563mg | 0.151mg |
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| Lysine | 0.286mg | 0.117mg |
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| Methionine | 0.153mg | 0.033mg |
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| Phenylalanine | 0.435mg | 0.087mg |
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| Valine | 0.317mg | 0.12mg |
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| Histidine | 0.189mg | 0.047mg |
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| Fructose | 0.11g |
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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
35%
137%
Minerals Daily Need Coverage Score
98%
25%
Comparison summary
Which food contains less Sodium?
Rye contains less Sodium (difference - 15mg)
Which food is cheaper?
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.142g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.