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  6. Wheat vs. Marrow-stem Kale

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

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +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.
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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Marrow-stem Kale 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +1046.7%
Contains more Poly. FatPolyunsaturated fat +386.6%
Contains less Sat. FatSaturated fat -87.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.