Teff vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between teff and marrow-stem Kale
- Teff has more manganese, copper, iron, phosphorus, vitamin B1, and zinc; however, marrow-stem Kale has more vitamin A, folate, calcium, and vitamin B2.
- Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
- Marrow-stem Kale has 5 times less zinc than teff. Teff has 1.11mg of zinc, while marrow-stem Kale has 0.21mg.
- Teff has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Teff, cooked 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 | +85.2% |
| Contains more IronIron | +336.2% |
| Contains more CopperCopper | +391.3% |
| Contains more ZincZinc | +428.6% |
| Contains more PhosphorusPhosphorus | +380% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +334.7% |
| Contains more CalciumCalcium | +373.5% |
| Contains more PotassiumPotassium | +99.1% |
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 | +238.9% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +293.9% |
| Contains more Vitamin B6Vitamin B6 | +70.1% |
| Contains more FolateFolate | +616.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Manganese | 2.86mg | 0.658mg | 96% |
| Vitamin C | 35.3mg | 39% | |
| Vitamin A | 0µg | 251µg | 28% |
| Folate | 18µg | 129µg | 28% |
| Copper | 0.226mg | 0.046mg | 20% |
| Iron | 2.05mg | 0.47mg | 20% |
| Calcium | 49mg | 232mg | 18% |
| Vitamin E | 2.26mg | 15% | |
| Phosphorus | 120mg | 25mg | 14% |
| Vitamin B1 | 0.183mg | 0.054mg | 11% |
| Zinc | 1.11mg | 0.21mg | 8% |
| Vitamin B2 | 0.033mg | 0.13mg | 7% |
| Magnesium | 50mg | 27mg | 5% |
| Vitamin B6 | 0.097mg | 0.165mg | 5% |
| Fiber | 2.8g | 4g | 5% |
| Carbs | 19.86g | 5.42g | 5% |
| Vitamin B5 | 0.267mg | 5% | |
| Choline | 23.2mg | 4% | |
| Calories | 101kcal | 32kcal | 3% |
| Potassium | 107mg | 213mg | 3% |
| Protein | 3.87g | 3.02g | 2% |
| Selenium | 1.3µg | 2% | |
| Polyunsaturated fat | 0.201g | 1% | |
| Vitamin B3 | 0.909mg | 0.742mg | 1% |
| Fats | 0.65g | 0.61g | 0% |
| Net carbs | 17.06g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 8mg | 17mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.041mg | 0.031mg | 0% |
| Threonine | 0.149mg | 0.086mg | 0% |
| Isoleucine | 0.146mg | 0.1mg | 0% |
| Leucine | 0.311mg | 0.151mg | 0% |
| Lysine | 0.109mg | 0.117mg | 0% |
| Methionine | 0.125mg | 0.033mg | 0% |
| Phenylalanine | 0.203mg | 0.087mg | 0% |
| Valine | 0.2mg | 0.12mg | 0% |
| Histidine | 0.088mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.87 g
Fats:
0.65 g
Carbs:
19.86 g
Water:
74.93 g
Other:
0.69 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +28.1% |
| Contains more CarbsCarbs | +266.4% |
| Contains more WaterWater | +19.6% |
| Contains more OtherOther | +92.8% |
~equal in
Fats
~0.61g
