Wheat vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
Significant differences between wheat and marrow-stem Kale
- Wheat has more selenium, copper, phosphorus, manganese, iron, zinc, and vitamin B3; however, marrow-stem Kale is richer in folate, calcium, and vitamin E.
- Wheat covers your daily selenium needs 56% more than marrow-stem Kale.
- Marrow-stem Kale has 9 times less zinc than wheat. Wheat has 1.84mg of zinc, while marrow-stem Kale has 0.21mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of marrow-stem Kale is 32.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Collards, raw.
Infographic
Infographic link
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.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more IronIron | +274.5% |
| Contains more CopperCopper | +350% |
| Contains more ZincZinc | +776.2% |
| Contains more PhosphorusPhosphorus | +488% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +56.5% |
| Contains more SeleniumSelenium | +2353.8% |
| Contains more CalciumCalcium | +2477.8% |
| Contains more PotassiumPotassium | +29.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +75.9% |
| Contains more Vitamin B3Vitamin B3 | +210.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1072.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Selenium | 31.9µg | 1.3µg | 56% |
| Vitamin C | 35.3mg | 39% | |
| Folate | 11µg | 129µg | 30% |
| Vitamin A | 251µg | 28% | |
| Calcium | 9mg | 232mg | 22% |
| Copper | 0.207mg | 0.046mg | 18% |
| Phosphorus | 147mg | 25mg | 17% |
| Iron | 1.76mg | 0.47mg | 16% |
| Manganese | 1.03mg | 0.658mg | 16% |
| Zinc | 1.84mg | 0.21mg | 15% |
| Vitamin E | 0.24mg | 2.26mg | 13% |
| Vitamin B3 | 2.305mg | 0.742mg | 10% |
| Vitamin B2 | 0.03mg | 0.13mg | 8% |
| Carbs | 27.6g | 5.42g | 7% |
| Vitamin B6 | 0.07mg | 0.165mg | 7% |
| Calories | 132kcal | 32kcal | 5% |
| Protein | 5.71g | 3.02g | 5% |
| Magnesium | 48mg | 27mg | 5% |
| Vitamin B5 | 0.267mg | 5% | |
| Choline | 23.2mg | 4% | |
| Vitamin B1 | 0.095mg | 0.054mg | 3% |
| Potassium | 164mg | 213mg | 1% |
| Fiber | 4.3g | 4g | 1% |
| Protein per 100 calories | 4.3g | 9.4g | N/A |
| Calories per 10 g protein | 231kcal | 106kcal | N/A |
| Weight per 100 calories | 76g | 313g | N/A |
| Fats | 0.83g | 0.61g | 0% |
| Net carbs | 23.3g | 1.42g | N/A |
| Sugar | 3.07g | 0.46g | N/A |
| Sodium | 8mg | 17mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.055g | 0% |
| Monounsaturated fat | 0.084g | 0.03g | 0% |
| Polyunsaturated fat | 0.243g | 0.201g | 0% |
| Tryptophan | 0.051mg | 0.031mg | 0% |
| Threonine | 0.172mg | 0.086mg | 0% |
| Isoleucine | 0.22mg | 0.1mg | 0% |
| Leucine | 0.432mg | 0.151mg | 0% |
| Lysine | 0.161mg | 0.117mg | 0% |
| Methionine | 0.097mg | 0.033mg | 0% |
| Phenylalanine | 0.3mg | 0.087mg | 0% |
| Valine | 0.267mg | 0.12mg | 0% |
| Histidine | 0.147mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +89.1% |
| Contains more FatsFats | +36.1% |
| Contains more CarbsCarbs | +409.2% |
| Contains more WaterWater | +37.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
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 | +180% |
| Contains more Poly. FatPolyunsaturated fat | +20.9% |
| Contains less Sat. FatSaturated fat | -28.6% |
