Wheat vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the differences between wheat and marrow-stem Kale?
- Wheat is higher in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, and vitamin B1, yet marrow-stem Kale is higher in vitamin A and vitamin C.
- Wheat 's daily need coverage for selenium is 160% more.
- Wheat has 20 times more phosphorus than marrow-stem Kale. While wheat has 508mg of phosphorus, marrow-stem Kale has only 25mg.
- The glycemic index of marrow-stem Kale is lower.
We used Wheat, durum and Collards, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more PotassiumPotassium | +102.3% |
| Contains more IronIron | +648.9% |
| Contains more CopperCopper | +1102.2% |
| Contains more ZincZinc | +1881% |
| Contains more PhosphorusPhosphorus | +1932% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +357.8% |
| Contains more SeleniumSelenium | +6776.9% |
| Contains more CalciumCalcium | +582.4% |
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 | +675.9% |
| Contains more Vitamin B3Vitamin B3 | +808.1% |
| Contains more Vitamin B5Vitamin B5 | +250.2% |
| Contains more Vitamin B6Vitamin B6 | +153.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +353% |
| Contains more FatsFats | +304.9% |
| Contains more CarbsCarbs | +1212.4% |
| Contains more OtherOther | +33.8% |
| Contains more WaterWater | +719.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 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 | +1046.7% |
| Contains more Poly. FatPolyunsaturated fat | +386.6% |
| Contains less Sat. FatSaturated fat | -87.9% |
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 Sugar |
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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 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 | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Selenium | 89.4µg | 1.3µg | 160% |
| Manganese | 3.012mg | 0.658mg | 102% |
| Phosphorus | 508mg | 25mg | 69% |
| Copper | 0.553mg | 0.046mg | 56% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Iron | 3.52mg | 0.47mg | 38% |
| Vitamin B3 | 6.738mg | 0.742mg | 37% |
| Zinc | 4.16mg | 0.21mg | 36% |
| Vitamin B1 | 0.419mg | 0.054mg | 30% |
| Magnesium | 144mg | 27mg | 28% |
| Vitamin A | 0µg | 251µg | 28% |
| Carbs | 71.13g | 5.42g | 22% |
| Folate | 43µg | 129µg | 22% |
| Protein | 13.68g | 3.02g | 21% |
| Calcium | 34mg | 232mg | 20% |
| Vitamin B6 | 0.419mg | 0.165mg | 20% |
| Fiber | 4g | 16% | |
| Calories | 339kcal | 32kcal | 15% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B5 | 0.935mg | 0.267mg | 13% |
| Potassium | 431mg | 213mg | 6% |
| Polyunsaturated fat | 0.978g | 0.201g | 5% |
| Choline | 23.2mg | 4% | |
| Fats | 2.47g | 0.61g | 3% |
| Saturated fat | 0.454g | 0.055g | 2% |
| Sodium | 2mg | 17mg | 1% |
| Monounsaturated fat | 0.344g | 0.03g | 1% |
| Vitamin B2 | 0.121mg | 0.13mg | 1% |
| Net carbs | 71.13g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Tryptophan | 0.176mg | 0.031mg | 0% |
| Threonine | 0.366mg | 0.086mg | 0% |
| Isoleucine | 0.533mg | 0.1mg | 0% |
| Leucine | 0.934mg | 0.151mg | 0% |
| Lysine | 0.303mg | 0.117mg | 0% |
| Methionine | 0.221mg | 0.033mg | 0% |
| Phenylalanine | 0.681mg | 0.087mg | 0% |
| Valine | 0.594mg | 0.12mg | 0% |
| Histidine | 0.322mg | 0.047mg | 0% |
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
34%
120%
Minerals Daily Need Coverage Score
168%
25%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.399g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.