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  6. Wheat gluten vs. Marrow-stem Kale

Wheat gluten vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and marrow-stem Kale

  • Wheat gluten has more selenium, iron, phosphorus, and copper, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, vitamin E, and fiber.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than wheat gluten.
  • Wheat gluten contains 31 times more selenium than marrow-stem Kale. While wheat gluten contains 39.7µg of selenium, marrow-stem Kale contains only 1.3µg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Collards, raw.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 IronIron +1006.4%
Contains more CopperCopper +295.7%
Contains more ZincZinc +304.8%
Contains more PhosphorusPhosphorus +940%
Contains more SeleniumSelenium +2953.8%
Contains more CalciumCalcium +63.4%
Contains more PotassiumPotassium +113%
Contains less SodiumSodium -41.4%
~equal in Magnesium ~27mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Protein 75.16g 3.02g 144%
Selenium 39.7µg 1.3µg 70%
Iron 5.2mg 0.47mg 59%
Vitamin C 0mg 35.3mg 39%
Phosphorus 260mg 25mg 34%
Folate 0µg 129µg 32%
Manganese 0.658mg 29%
Vitamin A 0µg 251µg 28%
Calories 370kcal 32kcal 17%
Copper 0.182mg 0.046mg 15%
Vitamin E 0mg 2.26mg 15%
Fiber 0.6g 4g 14%
Vitamin B6 0mg 0.165mg 13%
Vitamin B2 0mg 0.13mg 10%
Calcium 142mg 232mg 9%
Zinc 0.85mg 0.21mg 6%
Vitamin B3 0mg 0.742mg 5%
Vitamin B5 0mg 0.267mg 5%
Vitamin B1 0mg 0.054mg 5%
Polyunsaturated fat 0.81g 0.201g 4%
Choline 23.2mg 4%
Potassium 100mg 213mg 3%
Carbs 13.79g 5.42g 3%
Fats 1.85g 0.61g 2%
Saturated fat 0.272g 0.055g 1%
Sodium 29mg 17mg 1%
Net carbs 13.19g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.46g N/A
Monounsaturated fat 0.156g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +2388.7%
Contains more FatsFats +203.3%
Contains more CarbsCarbs +154.4%
Contains more WaterWater +992.9%
Contains more OtherOther +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +420%
Contains more Poly. FatPolyunsaturated fat +303%
Contains less Sat. FatSaturated fat -79.8%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.