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  6. Coconut vs. Marrow-stem Kale

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

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A recap on differences between coconut and marrow-stem Kale

  • Coconut has more copper, manganese, iron, and fiber; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than coconut.
  • Marrow-stem Kale contains 540 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while marrow-stem Kale contains 0.055g.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Collards, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +18.5%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +417%
Contains more CopperCopper +845.7%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +352%
Contains more ManganeseManganese +128%
Contains more SeleniumSelenium +676.9%
Contains more CalciumCalcium +1557.1%
Contains less SodiumSodium -15%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 B1Vitamin B1 +22.2%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin CVitamin C +969.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin KVitamin K +218450%
Contains more FolateFolate +396.2%
Contains more CholineCholine +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Marrow-stem Kale DV% diff.
Vitamin K 0.2µg 437.1µg 364%
Saturated fat 29.698g 0.055g 135%
Fats 33.49g 0.61g 51%
Copper 0.435mg 0.046mg 43%
Manganese 1.5mg 0.658mg 37%
Vitamin C 3.3mg 35.3mg 36%
Vitamin A 0µg 251µg 28%
Folate 26µg 129µg 26%
Iron 2.43mg 0.47mg 25%
Calcium 14mg 232mg 22%
Fiber 9g 4g 20%
Selenium 10.1µg 1.3µg 16%
Calories 354kcal 32kcal 16%
Vitamin E 0.24mg 2.26mg 13%
Phosphorus 113mg 25mg 13%
Vitamin B6 0.054mg 0.165mg 9%
Zinc 1.1mg 0.21mg 8%
Vitamin B2 0.02mg 0.13mg 8%
Potassium 356mg 213mg 4%
Monounsaturated fat 1.425g 0.03g 3%
Carbs 15.23g 5.42g 3%
Choline 12.1mg 23.2mg 2%
Polyunsaturated fat 0.366g 0.201g 1%
Vitamin B1 0.066mg 0.054mg 1%
Vitamin B5 0.3mg 0.267mg 1%
Vitamin B3 0.54mg 0.742mg 1%
Protein 3.33g 3.02g 1%
Magnesium 32mg 27mg 1%
Net carbs 6.23g 1.42g N/A
Sugar 6.23g 0.46g N/A
Sodium 20mg 17mg 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.121mg 0.086mg 0%
Isoleucine 0.131mg 0.1mg 0%
Leucine 0.247mg 0.151mg 0%
Lysine 0.147mg 0.117mg 0%
Methionine 0.062mg 0.033mg 0%
Phenylalanine 0.169mg 0.087mg 0%
Valine 0.202mg 0.12mg 0%
Histidine 0.077mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +5390.2%
Contains more CarbsCarbs +181%
Contains more WaterWater +90.7%
Contains more OtherOther +38.5%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +4650%
Contains more Poly. FatPolyunsaturated fat +82.1%
Contains less Sat. FatSaturated fat -99.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.