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  6. Wheat vs. Marrow-stem Kale

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

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Significant differences between wheat and marrow-stem Kale

  • Wheat has more selenium, copper, phosphorus, manganese, iron, and zinc; however, marrow-stem Kale is richer in vitamin A, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than wheat.
  • Marrow-stem Kale has 25 times less selenium than wheat. Wheat has 31.9µg of selenium, while marrow-stem Kale has 1.3µg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Collards, raw.

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +77.8%
Contains more IronIron +274.5%
Contains more CopperCopper +350%
Contains more ZincZinc +776.2%
Contains more PhosphorusPhosphorus +488%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +56.5%
Contains more SeleniumSelenium +2353.8%
Contains more CalciumCalcium +2477.8%
Contains more PotassiumPotassium +29.9%

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.
Wheat
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 +75.9%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more FolateFolate +1072.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Selenium 31.9µg 1.3µg 56%
Vitamin C 35.3mg 39%
Folate 11µg 129µg 30%
Vitamin A 251µg 28%
Calcium 9mg 232mg 22%
Copper 0.207mg 0.046mg 18%
Phosphorus 147mg 25mg 17%
Manganese 1.03mg 0.658mg 16%
Iron 1.76mg 0.47mg 16%
Zinc 1.84mg 0.21mg 15%
Vitamin E 0.24mg 2.26mg 13%
Vitamin B3 2.305mg 0.742mg 10%
Vitamin B2 0.03mg 0.13mg 8%
Vitamin B6 0.07mg 0.165mg 7%
Carbs 27.6g 5.42g 7%
Calories 132kcal 32kcal 5%
Vitamin B5 0.267mg 5%
Magnesium 48mg 27mg 5%
Protein 5.71g 3.02g 5%
Choline 23.2mg 4%
Vitamin B1 0.095mg 0.054mg 3%
Fiber 4.3g 4g 1%
Potassium 164mg 213mg 1%
Fats 0.83g 0.61g 0%
Net carbs 23.3g 1.42g N/A
Sugar 3.07g 0.46g N/A
Sodium 8mg 17mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.055g 0%
Monounsaturated fat 0.084g 0.03g 0%
Polyunsaturated fat 0.243g 0.201g 0%
Tryptophan 0.051mg 0.031mg 0%
Threonine 0.172mg 0.086mg 0%
Isoleucine 0.22mg 0.1mg 0%
Leucine 0.432mg 0.151mg 0%
Lysine 0.161mg 0.117mg 0%
Methionine 0.097mg 0.033mg 0%
Phenylalanine 0.3mg 0.087mg 0%
Valine 0.267mg 0.12mg 0%
Histidine 0.147mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +89.1%
Contains more FatsFats +36.1%
Contains more CarbsCarbs +409.2%
Contains more WaterWater +37.5%
Contains more OtherOther +95.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +180%
Contains more Poly. FatPolyunsaturated fat +20.9%
Contains less Sat. FatSaturated fat -28.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.