Marrow-stem Kale vs. Millet flour — In-Depth Nutrition Comparison

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How are marrow-stem Kale and millet flour different?

Marrow-stem Kale is richer in vitamin K and vitamin C, while millet flour is higher in selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, carbs, and zinc.
Marrow-stem Kale covers your daily need for vitamin K 364% more than millet flour.
Millet flour has a higher glycemic index (70) than marrow-stem Kale (32).

Collards, raw and Millet flour types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Marrow-stem Kale

Millet flour

Contains more CalciumCalcium

+1557.1%

Contains more MagnesiumMagnesium	+340.7%
Contains more IronIron	+738.3%
Contains more CopperCopper	+1063%
Contains more ZincZinc	+1152.4%
Contains more PhosphorusPhosphorus	+1040%
Contains less SodiumSodium	-76.5%
Contains more ManganeseManganese	+52.3%
Contains more SeleniumSelenium	+2415.4%

~equal in Potassium ~224mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Marrow-stem Kale

Millet flour

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1954.5%
Contains more Vitamin B2Vitamin B2	+78.1%
Contains more Vitamin KVitamin K	+54537.5%
Contains more FolateFolate	+207.1%

Contains more Vitamin B1Vitamin B1	+664.8%
Contains more Vitamin B3Vitamin B3	+711.3%
Contains more Vitamin B5Vitamin B5	+374.5%
Contains more Vitamin B6Vitamin B6	+125.5%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	437.1µg	0.8µg	364%
Selenium	1.3µg	32.7µg	57%
Copper	0.046mg	0.535mg	54%
Iron	0.47mg	3.94mg	43%
Vitamin C	35.3mg	0mg	39%
Phosphorus	25mg	285mg	37%
Vitamin B3	0.742mg	6.02mg	33%
Vitamin B1	0.054mg	0.413mg	30%
Starch		69.88g	29%
Vitamin A	251µg		28%
Carbs	5.42g	75.12g	23%
Magnesium	27mg	119mg	22%
Calcium	232mg	14mg	22%
Zinc	0.21mg	2.63mg	22%
Folate	129µg	42µg	22%
Vitamin B5	0.267mg	1.267mg	20%
Calories	32kcal	382kcal	18%
Vitamin B6	0.165mg	0.372mg	16%
Polyunsaturated fat	0.201g	2.618g	16%
Protein	3.02g	10.75g	15%
Manganese	0.658mg	1.002mg	15%
Omega-6 (Linoleic acid)		2.549g	15%
Vitamin E	2.26mg	0.11mg	14%
Fats	0.61g	4.25g	6%
Vitamin B2	0.13mg	0.073mg	4%
Choline	23.2mg		4%
Omega-3 (ALA)		0.044g	3%
Fiber	4g	3.5g	2%
Saturated fat	0.055g	0.536g	2%
Monounsaturated fat	0.03g	0.924g	2%
Sodium	17mg	4mg	1%
Protein per 100 calories	9.4g	2.8g	N/A
Calories per 10 g protein	106kcal	355kcal	N/A
Weight per 100 calories	313g	26g	N/A
Unsaturated / Saturated Fat ratio	4.2	6.6	N/A
Net carbs	1.42g	71.62g	N/A
Potassium	213mg	224mg	0%
Sugar	0.46g	1.66g	N/A
Trans fat	0g	0.002g	N/A
Tryptophan	0.031mg	0.17mg	0%
Threonine	0.086mg	0.354mg	0%
Isoleucine	0.1mg	0.473mg	0%
Leucine	0.151mg	1.537mg	0%
Lysine	0.117mg	0.144mg	0%
Methionine	0.033mg	0.319mg	0%
Phenylalanine	0.087mg	0.675mg	0%
Valine	0.12mg	0.584mg	0%
Histidine	0.047mg	0.257mg	0%
Omega-6 (Eicosadienoic acid)		0.002g	N/A