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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 C, Vitamin A RAE, 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.

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.
Coconut
Coconut
8
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +417%
Contains more Magnesium +18.5%
Contains more Phosphorus +352%
Contains more Potassium +67.1%
Contains more Zinc +423.8%
Contains more Copper +845.7%
Contains more Manganese +128%
Contains more Selenium +676.9%
Contains more Calcium +1557.1%
Contains less Sodium -15%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +417%
Contains more Magnesium +18.5%
Contains more Phosphorus +352%
Contains more Potassium +67.1%
Contains more Zinc +423.8%
Contains more Copper +845.7%
Contains more Manganese +128%
Contains more Selenium +676.9%
Contains more Calcium +1557.1%
Contains less Sodium -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.
Coconut
Coconut
2
:
8
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +12.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +841.7%
Contains more Vitamin C +969.7%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +37.4%
Contains more Vitamin B6 +205.6%
Contains more Folate +396.2%
Contains more Vitamin K +218450%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B5 +12.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +841.7%
Contains more Vitamin C +969.7%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +37.4%
Contains more Vitamin B6 +205.6%
Contains more Folate +396.2%
Contains more Vitamin K +218450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +10.3%
Contains more Fats +5390.2%
Contains more Carbs +181%
Contains more Water +90.7%
Contains more Other +38.5%
Equal in Protein - 3.02
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Marrow-stem Kale
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 Protein +10.3%
Contains more Fats +5390.2%
Contains more Carbs +181%
Contains more Water +90.7%
Contains more Other +38.5%
Equal in Protein - 3.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +4650%
Contains more Polyunsaturated fat +82.1%
Contains less Saturated Fat -99.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +4650%
Contains more Polyunsaturated fat +82.1%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Marrow-stem Kale Opinion
Net carbs 6.23g 1.42g Coconut
Protein 3.33g 3.02g Coconut
Fats 33.49g 0.61g Coconut
Carbs 15.23g 5.42g Coconut
Calories 354kcal 32kcal Coconut
Sugar 6.23g 0.46g Marrow-stem Kale
Fiber 9g 4g Coconut
Calcium 14mg 232mg Marrow-stem Kale
Iron 2.43mg 0.47mg Coconut
Magnesium 32mg 27mg Coconut
Phosphorus 113mg 25mg Coconut
Potassium 356mg 213mg Coconut
Sodium 20mg 17mg Marrow-stem Kale
Zinc 1.1mg 0.21mg Coconut
Copper 0.435mg 0.046mg Coconut
Manganese 1.5mg 0.658mg Coconut
Selenium 10.1µg 1.3µg Coconut
Vitamin A 0IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 0.24mg 2.26mg Marrow-stem Kale
Vitamin C 3.3mg 35.3mg Marrow-stem Kale
Vitamin B1 0.066mg 0.054mg Coconut
Vitamin B2 0.02mg 0.13mg Marrow-stem Kale
Vitamin B3 0.54mg 0.742mg Marrow-stem Kale
Vitamin B5 0.3mg 0.267mg Coconut
Vitamin B6 0.054mg 0.165mg Marrow-stem Kale
Folate 26µg 129µg Marrow-stem Kale
Vitamin K 0.2µg 437.1µg Marrow-stem Kale
Tryptophan 0.039mg 0.031mg Coconut
Threonine 0.121mg 0.086mg Coconut
Isoleucine 0.131mg 0.1mg Coconut
Leucine 0.247mg 0.151mg Coconut
Lysine 0.147mg 0.117mg Coconut
Methionine 0.062mg 0.033mg Coconut
Phenylalanine 0.169mg 0.087mg Coconut
Valine 0.202mg 0.12mg Coconut
Histidine 0.077mg 0.047mg Coconut
Saturated Fat 29.698g 0.055g Marrow-stem Kale
Monounsaturated Fat 1.425g 0.03g Coconut
Polyunsaturated fat 0.366g 0.201g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
63%
Coconut
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 29.643g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 27)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.