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  6. Khorasan wheat vs. Marrow-stem Kale

Khorasan wheat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are khorasan wheat and marrow-stem Kale different?

  • Khorasan wheat is higher in selenium, manganese, copper, phosphorus, vitamin B1, iron, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Khorasan wheat contains 63 times more selenium than marrow-stem Kale. While khorasan wheat contains 81.5µg of selenium, marrow-stem Kale contains only 1.3µg.

Wheat, KAMUT khorasan, uncooked and Collards, raw are the varieties used in this article.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +381.5%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +702.1%
Contains more CopperCopper +1000%
Contains more ZincZinc +1652.4%
Contains more PhosphorusPhosphorus +1356%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +315.7%
Contains more SeleniumSelenium +6169.2%
Contains more CalciumCalcium +954.5%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 +948.1%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +759.2%
Contains more Vitamin B5Vitamin B5 +255.4%
Contains more Vitamin B6Vitamin B6 +57%
Contains more CholineCholine +11.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +270.5%
Contains more Vitamin KVitamin K +24183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Selenium 81.5µg 1.3µg 146%
Manganese 2.735mg 0.658mg 90%
Copper 0.506mg 0.046mg 51%
Phosphorus 364mg 25mg 48%
Vitamin B1 0.566mg 0.054mg 43%
Iron 3.77mg 0.47mg 41%
Vitamin C 0mg 35.3mg 39%
Vitamin B3 6.375mg 0.742mg 35%
Folate 129µg 32%
Zinc 3.68mg 0.21mg 32%
Fiber 11.1g 4g 28%
Vitamin A 1µg 251µg 28%
Magnesium 130mg 27mg 25%
Protein 14.54g 3.02g 23%
Carbs 70.58g 5.42g 22%
Starch 52.41g 22%
Calcium 22mg 232mg 21%
Calories 337kcal 32kcal 15%
Vitamin B5 0.949mg 0.267mg 14%
Vitamin E 0.61mg 2.26mg 11%
Vitamin B6 0.259mg 0.165mg 7%
Potassium 403mg 213mg 6%
Vitamin B2 0.184mg 0.13mg 4%
Polyunsaturated fat 0.621g 0.201g 3%
Fats 2.13g 0.61g 2%
Sodium 5mg 17mg 1%
Saturated fat 0.196g 0.055g 1%
Net carbs 59.48g 1.42g N/A
Sugar 7.84g 0.46g N/A
Trans fat 0.005g 0g N/A
Choline 25.8mg 23.2mg 0%
Monounsaturated fat 0.213g 0.03g 0%
Tryptophan 0.13mg 0.031mg 0%
Threonine 0.442mg 0.086mg 0%
Isoleucine 0.566mg 0.1mg 0%
Leucine 1.112mg 0.151mg 0%
Lysine 0.416mg 0.117mg 0%
Methionine 0.251mg 0.033mg 0%
Phenylalanine 0.772mg 0.087mg 0%
Valine 0.687mg 0.12mg 0%
Histidine 0.379mg 0.047mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +381.5%
Contains more FatsFats +249.2%
Contains more CarbsCarbs +1202.2%
Contains more OtherOther +26.3%
Contains more WaterWater +709.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 +610%
Contains more Poly. FatPolyunsaturated fat +209%
Contains less Sat. FatSaturated fat -71.9%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.