Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Coriander
  5. Compare
  6. Coriander vs. Marrow-stem Kale

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

Compare

What are the main differences between coriander and marrow-stem Kale?

  • Coriander is richer in vitamin A, copper, iron, potassium, and vitamin B5, yet marrow-stem Kale is richer in vitamin K, folate, calcium, manganese, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 106% higher.
  • Coriander has 5 times more copper than marrow-stem Kale. Coriander has 0.225mg of copper, while marrow-stem Kale has 0.046mg.

We used Coriander (cilantro) leaves, raw and Collards, raw types in this comparison.

Infographic

Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 PotassiumPotassium +144.6%
Contains more IronIron +276.6%
Contains more CopperCopper +389.1%
Contains more ZincZinc +138.1%
Contains more PhosphorusPhosphorus +92%
Contains more CalciumCalcium +246.3%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +54.5%
Contains more SeleniumSelenium +44.4%
~equal in Magnesium ~27mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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 AVitamin A +34.3%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin CVitamin C +30.7%
Contains more Vitamin B6Vitamin B6 +10.7%
Contains more Vitamin KVitamin K +41%
Contains more FolateFolate +108.1%
Contains more CholineCholine +81.3%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Marrow-stem Kale DV% diff.
Vitamin K 310µg 437.1µg 106%
Copper 0.225mg 0.046mg 20%
Calcium 67mg 232mg 17%
Folate 62µg 129µg 17%
Iron 1.77mg 0.47mg 16%
Manganese 0.426mg 0.658mg 10%
Vitamin A 337µg 251µg 10%
Potassium 521mg 213mg 9%
Vitamin C 27mg 35.3mg 9%
Vitamin B5 0.57mg 0.267mg 6%
Fiber 2.8g 4g 5%
Zinc 0.5mg 0.21mg 3%
Phosphorus 48mg 25mg 3%
Vitamin B2 0.162mg 0.13mg 2%
Choline 12.8mg 23.2mg 2%
Vitamin B3 1.114mg 0.742mg 2%
Protein 2.13g 3.02g 2%
Vitamin E 2.5mg 2.26mg 2%
Vitamin B1 0.067mg 0.054mg 1%
Selenium 0.9µg 1.3µg 1%
Sodium 46mg 17mg 1%
Carbs 3.67g 5.42g 1%
Monounsaturated fat 0.275g 0.03g 1%
Polyunsaturated fat 0.04g 0.201g 1%
Vitamin B6 0.149mg 0.165mg 1%
Calories 23kcal 32kcal 0%
Fats 0.52g 0.61g 0%
Net carbs 0.87g 1.42g N/A
Magnesium 26mg 27mg 0%
Sugar 0.87g 0.46g N/A
Saturated fat 0.014g 0.055g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 ProteinProtein +41.8%
Contains more FatsFats +17.3%
Contains more CarbsCarbs +47.7%
~equal in Water ~89.62g
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +816.7%
Contains more Poly. FatPolyunsaturated fat +402.5%

People also compare

Coriander
Coriander vs Scallion
Scallion
Coriander
Coriander vs Garlic
Garlic
Coriander
Coriander vs Parsley
Parsley
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.