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  6. Coconut milk vs. Marrow-stem Kale

Coconut milk vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are coconut milk and marrow-stem Kale different?

  • Coconut milk is richer in copper, iron, and manganese, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than coconut milk.
  • Coconut milk contains 384 times more saturated fat than marrow-stem Kale. Coconut milk contains 21.14g of saturated fat, while marrow-stem Kale contains 0.055g.
  • Coconut milk has a higher glycemic index (97) than marrow-stem Kale (32).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Collards, raw types were used in this article.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 +37%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +248.9%
Contains more CopperCopper +478.3%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +39.2%
Contains more SeleniumSelenium +376.9%
Contains more CalciumCalcium +1350%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 CVitamin C +1160.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +706.3%
Contains more CholineCholine +172.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Saturated fat 21.14g 0.055g 96%
Fats 23.84g 0.61g 36%
Vitamin C 2.8mg 35.3mg 36%
Folate 16µg 129µg 28%
Vitamin A 0µg 251µg 28%
Copper 0.266mg 0.046mg 24%
Calcium 16mg 232mg 22%
Iron 1.64mg 0.47mg 15%
Vitamin E 0.15mg 2.26mg 14%
Phosphorus 100mg 25mg 11%
Manganese 0.916mg 0.658mg 11%
Vitamin B6 0.033mg 0.165mg 10%
Calories 230kcal 32kcal 10%
Vitamin B2 0mg 0.13mg 10%
Selenium 6.2µg 1.3µg 9%
Fiber 2.2g 4g 7%
Zinc 0.67mg 0.21mg 4%
Choline 8.5mg 23.2mg 3%
Monounsaturated fat 1.014g 0.03g 2%
Vitamin B5 0.183mg 0.267mg 2%
Vitamin B1 0.026mg 0.054mg 2%
Magnesium 37mg 27mg 2%
Protein 2.29g 3.02g 1%
Potassium 263mg 213mg 1%
Carbs 5.54g 5.42g 0%
Net carbs 3.34g 1.42g N/A
Sugar 3.34g 0.46g N/A
Sodium 15mg 17mg 0%
Vitamin B3 0.76mg 0.742mg 0%
Polyunsaturated fat 0.261g 0.201g 0%
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.09mg 0.1mg 0%
Leucine 0.17mg 0.151mg 0%
Lysine 0.101mg 0.117mg 0%
Methionine 0.043mg 0.033mg 0%
Phenylalanine 0.116mg 0.087mg 0%
Valine 0.139mg 0.12mg 0%
Histidine 0.053mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 FatsFats +3808.2%
Contains more ProteinProtein +31.9%
Contains more WaterWater +32.5%
Contains more OtherOther +87.3%
~equal in Carbs ~5.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 more Mono. FatMonounsaturated fat +3280%
Contains more Poly. FatPolyunsaturated fat +29.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.