Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Marrow-stem Kale

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

Compare

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 C, Vitamin A RAE, 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.

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.
Wild rice
Wild rice
6
:
4
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +27.7%
Contains more Magnesium +18.5%
Contains more Phosphorus +228%
Contains less Sodium -82.4%
Contains more Zinc +538.1%
Contains more Copper +163%
Contains more Calcium +7633.3%
Contains more Potassium +110.9%
Contains more Manganese +133.3%
Contains more Selenium +62.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +27.7%
Contains more Magnesium +18.5%
Contains more Phosphorus +228%
Contains less Sodium -82.4%
Contains more Zinc +538.1%
Contains more Copper +163%
Contains more Calcium +7633.3%
Contains more Potassium +110.9%
Contains more Manganese +133.3%
Contains more Selenium +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.
Wild rice
Wild rice
1
:
9
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B3 +73.5%
Contains more Vitamin A +167200%
Contains more Vitamin E +841.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +22.2%
Contains more Folate +396.2%
Contains more Vitamin K +87320%
Equal in Vitamin B1 - 0.054
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B3 +73.5%
Contains more Vitamin A +167200%
Contains more Vitamin E +841.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +22.2%
Contains more Folate +396.2%
Contains more Vitamin K +87320%
Equal in Vitamin B1 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +32.1%
Contains more Carbs +293.7%
Contains more Fats +79.4%
Contains more Water +21.2%
Contains more Other +232.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Marrow-stem Kale
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 Protein +32.1%
Contains more Carbs +293.7%
Contains more Fats +79.4%
Contains more Water +21.2%
Contains more Other +232.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
0
Marrow-stem Kale
Marrow-stem Kale
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.201
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.201

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Marrow-stem Kale Opinion
Net carbs 19.54g 1.42g Wild rice
Protein 3.99g 3.02g Wild rice
Fats 0.34g 0.61g Marrow-stem Kale
Carbs 21.34g 5.42g Wild rice
Calories 101kcal 32kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.46g Marrow-stem Kale
Fiber 1.8g 4g Marrow-stem Kale
Calcium 3mg 232mg Marrow-stem Kale
Iron 0.6mg 0.47mg Wild rice
Magnesium 32mg 27mg Wild rice
Phosphorus 82mg 25mg Wild rice
Potassium 101mg 213mg Marrow-stem Kale
Sodium 3mg 17mg Wild rice
Zinc 1.34mg 0.21mg Wild rice
Copper 0.121mg 0.046mg Wild rice
Manganese 0.282mg 0.658mg Marrow-stem Kale
Selenium 0.8µg 1.3µg Marrow-stem Kale
Vitamin A 3IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.24mg 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.052mg 0.054mg Marrow-stem Kale
Vitamin B2 0.087mg 0.13mg Marrow-stem Kale
Vitamin B3 1.287mg 0.742mg Wild rice
Vitamin B5 0.154mg 0.267mg Marrow-stem Kale
Vitamin B6 0.135mg 0.165mg Marrow-stem Kale
Folate 26µg 129µg Marrow-stem Kale
Vitamin K 0.5µg 437.1µg Marrow-stem Kale
Tryptophan 0.049mg 0.031mg Wild rice
Threonine 0.127mg 0.086mg Wild rice
Isoleucine 0.167mg 0.1mg Wild rice
Leucine 0.276mg 0.151mg Wild rice
Lysine 0.17mg 0.117mg Wild rice
Methionine 0.119mg 0.033mg Wild rice
Phenylalanine 0.195mg 0.087mg Wild rice
Valine 0.232mg 0.12mg Wild rice
Histidine 0.104mg 0.047mg Wild rice
Saturated Fat 0.049g 0.055g Wild rice
Monounsaturated Fat 0.05g 0.03g Wild rice
Polyunsaturated fat 0.213g 0.201g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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%
Wild rice
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
21%
Wild rice
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.