Coleslaw vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are Coleslaw and Marrow-stem Kale different?
- Marrow-stem Kale is higher than Coleslaw in Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, Vitamin E , Vitamin B2, and Fiber.
- Marrow-stem Kale covers your daily need of Vitamin K 305% more than Coleslaw.
- Coleslaw contains 29 times more Saturated Fat than Marrow-stem Kale. Coleslaw contains 1.599g of Saturated Fat, while Marrow-stem Kale contains 0.055g.
Fast foods, coleslaw and Collards, raw types were used in this article.
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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.
Contains
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Calcium
+673.3%
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Iron
+113.6%
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Magnesium
+237.5%
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Phosphorus
+25%
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Potassium
+65.1%
Contains
less
Sodium
-91.6%
Contains
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Zinc
+50%
Contains
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Copper
+206.7%
Contains
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Manganese
+545.1%
Contains
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Calcium
+673.3%
Contains
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Iron
+113.6%
Contains
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Magnesium
+237.5%
Contains
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Phosphorus
+25%
Contains
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Potassium
+65.1%
Contains
less
Sodium
-91.6%
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Zinc
+50%
Contains
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Copper
+206.7%
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Manganese
+545.1%
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.
1
Contains
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Vitamin B12
+∞%
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Vitamin A
+5183.2%
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Vitamin E
+318.5%
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Vitamin C
+141.8%
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Vitamin B1
+107.7%
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Vitamin B2
+550%
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Vitamin B3
+260.2%
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Vitamin B6
+47.3%
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Vitamin K
+516.5%
Equal in Vitamin B5 - 0.267
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Vitamin B12
+∞%
Contains
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Vitamin A
+5183.2%
Contains
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Vitamin E
+318.5%
Contains
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Vitamin C
+141.8%
Contains
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Vitamin B1
+107.7%
Contains
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Vitamin B2
+550%
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Vitamin B3
+260.2%
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Vitamin B6
+47.3%
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Vitamin K
+516.5%
Equal in Vitamin B5 - 0.267
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1524.6%
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Carbs
+174.7%
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Protein
+217.9%
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Water
+22.1%
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Other
+60.2%
Protein:
0.95 g
Fats:
9.91 g
Carbs:
14.89 g
Water:
73.42 g
Other:
0.83 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Fats
+1524.6%
Contains
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Carbs
+174.7%
Contains
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Protein
+217.9%
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Water
+22.1%
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Other
+60.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+8803.3%
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Polyunsaturated fat
+2560.7%
Contains
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Saturated Fat
-96.6%
Saturated Fat:
1.599 g
Monounsaturated Fat:
2.671 g
Polyunsaturated fat:
5.348 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+8803.3%
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Polyunsaturated fat
+2560.7%
Contains
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Saturated Fat
-96.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in price |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 12.99g | 1.42g | |
Protein | 0.95g | 3.02g | |
Fats | 9.91g | 0.61g | |
Carbs | 14.89g | 5.42g | |
Calories | 153kcal | 32kcal | |
Fructose | 1.44g | ||
Sugar | 12.19g | 0.46g | |
Fiber | 1.9g | 4g | |
Calcium | 30mg | 232mg | |
Iron | 0.22mg | 0.47mg | |
Magnesium | 8mg | 27mg | |
Phosphorus | 20mg | 25mg | |
Potassium | 129mg | 213mg | |
Sodium | 203mg | 17mg | |
Zinc | 0.14mg | 0.21mg | |
Copper | 0.015mg | 0.046mg | |
Manganese | 0.102mg | 0.658mg | |
Selenium | 1.3µg | ||
Vitamin A | 95IU | 5019IU | |
Vitamin A RAE | 28µg | 251µg | |
Vitamin E | 0.54mg | 2.26mg | |
Vitamin C | 14.6mg | 35.3mg | |
Vitamin B1 | 0.026mg | 0.054mg | |
Vitamin B2 | 0.02mg | 0.13mg | |
Vitamin B3 | 0.206mg | 0.742mg | |
Vitamin B5 | 0.246mg | 0.267mg | |
Vitamin B6 | 0.112mg | 0.165mg | |
Folate | 129µg | ||
Vitamin B12 | 0.01µg | 0µg | |
Vitamin K | 70.9µg | 437.1µg | |
Tryptophan | 0.031mg | ||
Threonine | 0.086mg | ||
Isoleucine | 0.1mg | ||
Leucine | 0.151mg | ||
Lysine | 0.117mg | ||
Methionine | 0.033mg | ||
Phenylalanine | 0.087mg | ||
Valine | 0.12mg | ||
Histidine | 0.047mg | ||
Cholesterol | 4mg | 0mg | |
Trans Fat | 0.037g | 0g | |
Saturated Fat | 1.599g | 0.055g | |
Omega-3 - DHA | 0.001g | 0g | |
Omega-3 - EPA | 0.006g | 0g | |
Monounsaturated Fat | 2.671g | 0.03g | |
Polyunsaturated fat | 5.348g | 0.201g | |
Omega-6 - Eicosadienoic acid | 0.002g | ||
Omega-6 - Linoleic acid | 4.979g | ||
Omega-6 - Gamma-linoleic acid | 0.024g | ||
Omega-3 - ALA | 0.279g | ||
Omega-3 - Eicosatrienoic acid | 0.001g | ||
Omega-6 - Dihomo-gamma-linoleic acid | 0.006g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
25%
147%
Minerals Daily Need Coverage Score
9%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 11.73g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 186mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 1.544g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Coleslaw is cheaper (difference - $0.5)