Wafer vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 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 | +16116.7% |
| Contains more Poly. FatPolyunsaturated fat | +1966.2% |
| Contains less Sat. FatSaturated fat | -98.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
21%
120%
Minerals Daily Need Coverage Score
65%
25%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 36.97g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 4.186g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 29)
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.