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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
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
Saturated fat:
Sat. Fat
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
120%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Wild rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.