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  6. Coconut oil vs. Marrow-stem Kale

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

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How are coconut oil and marrow-stem Kale different?

  • Marrow-stem Kale is higher than coconut oil in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, vitamin E, and vitamin B6.
  • Coconut oil covers your daily need for saturated fat, 412% more than marrow-stem Kale.
  • Marrow-stem Kale is lower in saturated fat.
  • Marrow-stem Kale has a higher glycemic index (32) than coconut oil (0).

Oil, coconut and Collards, raw types were used in this article.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +23100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +840%
Contains more CopperCopper +∞%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1954.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +72750%
Contains more FolateFolate +∞%
Contains more CholineCholine +7633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Marrow-stem Kale DV% diff.
Saturated fat 82.475g 0.055g 375%
Vitamin K 0.6µg 437.1µg 364%
Fats 99.06g 0.61g 151%
Calories 892kcal 32kcal 43%
Vitamin C 0mg 35.3mg 39%
Folate 0µg 129µg 32%
Manganese 0mg 0.658mg 29%
Vitamin A 0µg 251µg 28%
Calcium 1mg 232mg 23%
Monounsaturated fat 6.332g 0.03g 16%
Fiber 0g 4g 16%
Vitamin E 0.11mg 2.26mg 14%
Vitamin B6 0mg 0.165mg 13%
Polyunsaturated fat 1.702g 0.201g 10%
Vitamin B2 0mg 0.13mg 10%
Protein 0g 3.02g 6%
Magnesium 0mg 27mg 6%
Potassium 0mg 213mg 6%
Copper 0mg 0.046mg 5%
Vitamin B1 0mg 0.054mg 5%
Vitamin B3 0mg 0.742mg 5%
Vitamin B5 0mg 0.267mg 5%
Iron 0.05mg 0.47mg 5%
Choline 0.3mg 23.2mg 4%
Phosphorus 0mg 25mg 4%
Zinc 0.02mg 0.21mg 2%
Selenium 0µg 1.3µg 2%
Carbs 0g 5.42g 2%
Sodium 0mg 17mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.031mg 0%
Threonine 0mg 0.086mg 0%
Isoleucine 0mg 0.1mg 0%
Leucine 0mg 0.151mg 0%
Lysine 0mg 0.117mg 0%
Methionine 0mg 0.033mg 0%
Phenylalanine 0mg 0.087mg 0%
Valine 0mg 0.12mg 0%
Histidine 0mg 0.047mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 +16139.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +298633.3%
Contains more OtherOther +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +21006.7%
Contains more Poly. FatPolyunsaturated fat +746.8%
Contains less Sat. FatSaturated fat -99.9%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.