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  6. Wild rice vs. Marrow-stem Kale

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

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Significant differences between wild rice and marrow-stem Kale

  • Wild rice has more zinc and copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than wild rice.
  • Marrow-stem Kale has 6 times less zinc than wild rice. Wild rice has 1.34mg of zinc, while marrow-stem Kale has 0.21mg.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Wild rice, cooked and Collards, raw.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +18.5%
Contains more IronIron +27.7%
Contains more CopperCopper +163%
Contains more ZincZinc +538.1%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -82.4%
Contains more CalciumCalcium +7633.3%
Contains more PotassiumPotassium +110.9%
Contains more ManganeseManganese +133.3%
Contains more SeleniumSelenium +62.5%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 B3Vitamin B3 +73.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B5Vitamin B5 +73.4%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +87320%
Contains more FolateFolate +396.2%
Contains more CholineCholine +127.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Marrow-stem Kale DV% diff.
Vitamin K 0.5µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Folate 26µg 129µg 26%
Calcium 3mg 232mg 23%
Manganese 0.282mg 0.658mg 16%
Vitamin E 0.24mg 2.26mg 13%
Zinc 1.34mg 0.21mg 10%
Fiber 1.8g 4g 9%
Phosphorus 82mg 25mg 8%
Copper 0.121mg 0.046mg 8%
Carbs 21.34g 5.42g 5%
Vitamin B3 1.287mg 0.742mg 3%
Vitamin B2 0.087mg 0.13mg 3%
Potassium 101mg 213mg 3%
Calories 101kcal 32kcal 3%
Iron 0.6mg 0.47mg 2%
Protein 3.99g 3.02g 2%
Choline 10.2mg 23.2mg 2%
Vitamin B5 0.154mg 0.267mg 2%
Vitamin B6 0.135mg 0.165mg 2%
Sodium 3mg 17mg 1%
Magnesium 32mg 27mg 1%
Selenium 0.8µg 1.3µg 1%
Fats 0.34g 0.61g 0%
Net carbs 19.54g 1.42g N/A
Sugar 0.73g 0.46g N/A
Vitamin B1 0.052mg 0.054mg 0%
Saturated fat 0.049g 0.055g 0%
Monounsaturated fat 0.05g 0.03g 0%
Polyunsaturated fat 0.213g 0.201g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.127mg 0.086mg 0%
Isoleucine 0.167mg 0.1mg 0%
Leucine 0.276mg 0.151mg 0%
Lysine 0.17mg 0.117mg 0%
Methionine 0.119mg 0.033mg 0%
Phenylalanine 0.195mg 0.087mg 0%
Valine 0.232mg 0.12mg 0%
Histidine 0.104mg 0.047mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +32.1%
Contains more CarbsCarbs +293.7%
Contains more FatsFats +79.4%
Contains more WaterWater +21.2%
Contains more OtherOther +232.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -10.9%
Contains more Mono. FatMonounsaturated fat +66.7%
~equal in Polyunsaturated fat ~0.201g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.