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  6. Wild rice raw vs. Marrow-stem Kale

Wild rice raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are wild rice raw and marrow-stem Kale different?

  • Wild rice raw is higher in phosphorus, copper, zinc, vitamin B3, magnesium, and manganese; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Wild rice raw contains 28 times more zinc than marrow-stem Kale. While wild rice raw contains 5.96mg of zinc, marrow-stem Kale contains only 0.21mg.
  • Marrow-stem Kale has a lower glycemic index (32) than wild rice raw (57).

Wild rice, raw and Collards, raw are the varieties used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +555.6%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +317%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +2738.1%
Contains more PhosphorusPhosphorus +1632%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +115.4%
Contains more CalciumCalcium +1004.8%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +113%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +807.4%
Contains more Vitamin B5Vitamin B5 +302.2%
Contains more Vitamin B6Vitamin B6 +137%
Contains more CholineCholine +50.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +35.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Marrow-stem Kale DV% diff.
Vitamin K 1.9µg 437.1µg 363%
Phosphorus 433mg 25mg 58%
Copper 0.524mg 0.046mg 53%
Zinc 5.96mg 0.21mg 52%
Vitamin C 0mg 35.3mg 39%
Vitamin B3 6.733mg 0.742mg 37%
Magnesium 177mg 27mg 36%
Manganese 1.329mg 0.658mg 29%
Vitamin A 1µg 251µg 28%
Protein 14.73g 3.02g 23%
Carbs 74.9g 5.42g 23%
Calcium 21mg 232mg 21%
Iron 1.96mg 0.47mg 19%
Vitamin B6 0.391mg 0.165mg 17%
Calories 357kcal 32kcal 16%
Vitamin B5 1.074mg 0.267mg 16%
Vitamin B2 0.262mg 0.13mg 10%
Vitamin E 0.82mg 2.26mg 10%
Fiber 6.2g 4g 9%
Folate 95µg 129µg 9%
Potassium 427mg 213mg 6%
Vitamin B1 0.115mg 0.054mg 5%
Polyunsaturated fat 0.676g 0.201g 3%
Selenium 2.8µg 1.3µg 3%
Choline 35mg 23.2mg 2%
Fats 1.08g 0.61g 1%
Net carbs 68.7g 1.42g N/A
Sugar 2.5g 0.46g N/A
Sodium 7mg 17mg 0%
Saturated fat 0.156g 0.055g 0%
Monounsaturated fat 0.159g 0.03g 0%
Tryptophan 0.179mg 0.031mg 0%
Threonine 0.469mg 0.086mg 0%
Isoleucine 0.618mg 0.1mg 0%
Leucine 1.018mg 0.151mg 0%
Lysine 0.629mg 0.117mg 0%
Methionine 0.438mg 0.033mg 0%
Phenylalanine 0.721mg 0.087mg 0%
Valine 0.858mg 0.12mg 0%
Histidine 0.384mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +387.7%
Contains more FatsFats +77%
Contains more CarbsCarbs +1281.9%
Contains more OtherOther +15%
Contains more WaterWater +1054.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +430%
Contains more Poly. FatPolyunsaturated fat +236.3%
Contains less Sat. FatSaturated fat -64.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.