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  6. Semolina vs. Marrow-stem Kale

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

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What are the differences between semolina and marrow-stem Kale?

  • Semolina is higher in selenium, vitamin B3, copper, vitamin B6, phosphorus, and manganese, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Semolina has 15 times more selenium than marrow-stem Kale. While semolina has 19.9µg of selenium, marrow-stem Kale has only 1.3µg.
  • The glycemic index of marrow-stem Kale is lower.

We used Rice, white, long-grain, parboiled, unenriched, dry and Collards, raw types in this article.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +57.4%
Contains more CopperCopper +517.4%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +512%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +57.3%
Contains more SeleniumSelenium +1430.8%
Contains more CalciumCalcium +226.8%
Contains more PotassiumPotassium +22.4%
~equal in Magnesium ~27mg

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.
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 +314.8%
Contains more Vitamin B3Vitamin B3 +580.3%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +173.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7433.3%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +1512.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Selenium 19.9µg 1.3µg 34%
Folate 8µg 129µg 30%
Vitamin A 251µg 28%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.742mg 27%
Copper 0.284mg 0.046mg 26%
Carbs 80.89g 5.42g 25%
Vitamin B6 0.452mg 0.165mg 22%
Phosphorus 153mg 25mg 18%
Calories 374kcal 32kcal 17%
Calcium 71mg 232mg 16%
Manganese 1.035mg 0.658mg 16%
Vitamin E 0.03mg 2.26mg 15%
Vitamin B1 0.224mg 0.054mg 14%
Fiber 1.8g 4g 9%
Protein 7.51g 3.02g 9%
Vitamin B5 0.672mg 0.267mg 8%
Zinc 1.02mg 0.21mg 7%
Vitamin B2 0.05mg 0.13mg 6%
Choline 23.2mg 4%
Iron 0.74mg 0.47mg 3%
Sodium 2mg 17mg 1%
Polyunsaturated fat 0.322g 0.201g 1%
Monounsaturated fat 0.258g 0.03g 1%
Saturated fat 0.294g 0.055g 1%
Fats 1.03g 0.61g 1%
Potassium 174mg 213mg 1%
Net carbs 79.09g 1.42g N/A
Magnesium 27mg 27mg 0%
Sugar 0.33g 0.46g N/A
Tryptophan 0.103mg 0.031mg 0%
Threonine 0.271mg 0.086mg 0%
Isoleucine 0.339mg 0.1mg 0%
Leucine 0.656mg 0.151mg 0%
Lysine 0.215mg 0.117mg 0%
Methionine 0.183mg 0.033mg 0%
Phenylalanine 0.398mg 0.087mg 0%
Valine 0.47mg 0.12mg 0%
Histidine 0.185mg 0.047mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +148.7%
Contains more FatsFats +68.9%
Contains more CarbsCarbs +1392.4%
Contains more WaterWater +808.9%
Contains more OtherOther +87.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +760%
Contains more Poly. FatPolyunsaturated fat +60.2%
Contains less Sat. FatSaturated fat -81.3%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.