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

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How are wafer and marrow-stem Kale different?

  • Wafer is richer in copper, iron, and phosphorus, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 362% more than wafer.
  • Wafer contains 77 times more saturated fat than marrow-stem Kale. Wafer contains 4.241g of saturated fat, while marrow-stem Kale contains 0.055g.
  • Wafer has a higher glycemic index (61) than marrow-stem Kale (32).

Cookies, chocolate wafers and Collards, raw types were used in this article.

Infographic

Wafer vs Marrow-stem Kale 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.
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 MagnesiumMagnesium +96.3%
Contains more IronIron +753.2%
Contains more CopperCopper +906.5%
Contains more ZincZinc +419%
Contains more PhosphorusPhosphorus +428%
Contains more SeleniumSelenium +338.5%
Contains more CalciumCalcium +648.4%
Contains less SodiumSodium -97.1%
~equal in Potassium ~213mg
~equal in Manganese ~0.658mg

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.
Wafer
5
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +275.9%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +285.2%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin EVitamin E +213.9%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +18112.5%
Contains more FolateFolate +174.5%
Contains more CholineCholine +62.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Marrow-stem Kale DV% diff.
Vitamin K 2.4µg 437.1µg 362%
Copper 0.463mg 0.046mg 46%
Iron 4.01mg 0.47mg 44%
Vitamin C 0mg 35.3mg 39%
Vitamin A 3µg 251µg 28%
Polyunsaturated fat 4.153g 0.201g 26%
Sodium 580mg 17mg 24%
Carbs 72.7g 5.42g 22%
Fats 14.2g 0.61g 21%
Folate 47µg 129µg 21%
Calories 433kcal 32kcal 20%
Calcium 31mg 232mg 20%
Saturated fat 4.241g 0.055g 19%
Phosphorus 132mg 25mg 15%
Vitamin B3 2.858mg 0.742mg 13%
Monounsaturated fat 4.865g 0.03g 12%
Vitamin B1 0.203mg 0.054mg 12%
Vitamin B2 0.266mg 0.13mg 10%
Vitamin E 0.72mg 2.26mg 10%
Vitamin B6 0.051mg 0.165mg 9%
Selenium 5.7µg 1.3µg 8%
Zinc 1.09mg 0.21mg 8%
Protein 6.6g 3.02g 7%
Magnesium 53mg 27mg 6%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Fiber 3.4g 4g 2%
Vitamin B5 0.381mg 0.267mg 2%
Manganese 0.696mg 0.658mg 2%
Choline 14.3mg 23.2mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 1.42g N/A
Potassium 210mg 213mg 0%
Sugar 37.43g 0.46g N/A
Tryptophan 0.096mg 0.031mg 0%
Threonine 0.22mg 0.086mg 0%
Isoleucine 0.261mg 0.1mg 0%
Leucine 0.447mg 0.151mg 0%
Lysine 0.281mg 0.117mg 0%
Methionine 0.105mg 0.033mg 0%
Phenylalanine 0.308mg 0.087mg 0%
Valine 0.323mg 0.12mg 0%
Histidine 0.128mg 0.047mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +118.5%
Contains more FatsFats +2227.9%
Contains more CarbsCarbs +1241.3%
Contains more OtherOther +50.4%
Contains more WaterWater +1891.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +16116.7%
Contains more Poly. FatPolyunsaturated fat +1966.2%
Contains less Sat. FatSaturated fat -98.7%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.