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

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What are the main differences between Coriander and Marrow-stem Kale?

  • Coriander is richer in Copper, Iron, Vitamin A, 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.

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Coriander vs Marrow-stem Kale infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +276.6%
Contains more Potassium +144.6%
Contains more Copper +389.1%
Contains more Zinc +138.1%
Contains more Phosphorus +92%
Contains more Calcium +246.3%
Contains less Sodium -63%
Equal in Magnesium - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +276.6%
Contains more Potassium +144.6%
Contains more Copper +389.1%
Contains more Zinc +138.1%
Contains more Phosphorus +92%
Contains more Calcium +246.3%
Contains less Sodium -63%
Equal in Magnesium - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +34.4%
Contains more Vitamin E +10.6%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin C +30.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin K +41%
Contains more Folate +108.1%
Equal in Vitamin E - 2.26
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 405% 50% 0% 17% 38% 21% 35% 35% 0% 776% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin A +34.4%
Contains more Vitamin E +10.6%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +113.5%
Contains more Vitamin C +30.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin K +41%
Contains more Folate +108.1%
Equal in Vitamin E - 2.26

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
126
Coriander
147
Marrow-stem Kale
Mineral Summary Score
33
Coriander
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Coriander
18%
Marrow-stem Kale
Carbohydrates
4%
Coriander
5%
Marrow-stem Kale
Fats
2%
Coriander
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coriander Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 29mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Coriander Marrow-stem Kale Opinion
Calories 23 32 Marrow-stem Kale
Protein 2.13 3.02 Marrow-stem Kale
Fats 0.52 0.61 Marrow-stem Kale
Vitamin C 27 35.3 Marrow-stem Kale
Carbs 3.67 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 1.77 0.47 Coriander
Calcium 67 232 Marrow-stem Kale
Potassium 521 213 Coriander
Magnesium 26 27 Marrow-stem Kale
Sugar 0.87 0.46 Marrow-stem Kale
Fiber 2.8 4 Marrow-stem Kale
Copper 0.225 0.046 Coriander
Zinc 0.5 0.21 Coriander
Starch
Phosphorus 48 25 Coriander
Sodium 46 17 Marrow-stem Kale
Vitamin A 6748 5019 Coriander
Vitamin E 2.5 2.26 Coriander
Vitamin D 0 0
Vitamin B1 0.067 0.054 Coriander
Vitamin B2 0.162 0.13 Coriander
Vitamin B3 1.114 0.742 Coriander
Vitamin B5 0.57 0.267 Coriander
Vitamin B6 0.149 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 310 437.1 Marrow-stem Kale
Folate 62 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.014 0.055 Coriander
Monounsaturated Fat 0.275 0.03 Coriander
Polyunsaturated fat 0.04 0.201 Marrow-stem Kale
Tryptophan 0.031 Marrow-stem Kale
Threonine 0.086 Marrow-stem Kale
Isoleucine 0.1 Marrow-stem Kale
Leucine 0.151 Marrow-stem Kale
Lysine 0.117 Marrow-stem Kale
Methionine 0.033 Marrow-stem Kale
Phenylalanine 0.087 Marrow-stem Kale
Valine 0.12 Marrow-stem Kale
Histidine 0.047 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.