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 RAE, 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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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
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Iron
+276.6%
Contains
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Phosphorus
+92%
Contains
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Potassium
+144.6%
Contains
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Zinc
+138.1%
Contains
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Copper
+389.1%
Contains
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Calcium
+246.3%
Contains
less
Sodium
-63%
Equal in Magnesium - 27
Contains
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Iron
+276.6%
Contains
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Phosphorus
+92%
Contains
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Potassium
+144.6%
Contains
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Zinc
+138.1%
Contains
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Copper
+389.1%
Contains
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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
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Contains
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Vitamin A
+34.4%
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Vitamin E
+10.6%
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Vitamin B1
+24.1%
Contains
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Vitamin B2
+24.6%
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Vitamin B3
+50.1%
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Vitamin B5
+113.5%
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Vitamin C
+30.7%
Contains
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Vitamin B6
+10.7%
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Folate
+108.1%
Contains
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Vitamin K
+41%
Equal in Vitamin E - 2.26
Contains
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Vitamin A
+34.4%
Contains
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Vitamin E
+10.6%
Contains
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Vitamin B1
+24.1%
Contains
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Vitamin B2
+24.6%
Contains
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Vitamin B3
+50.1%
Contains
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Vitamin B5
+113.5%
Contains
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Vitamin C
+30.7%
Contains
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Vitamin B6
+10.7%
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Folate
+108.1%
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Vitamin K
+41%
Equal in Vitamin E - 2.26
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.87g | 1.42g |
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| Protein | 2.13g | 3.02g |
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| Fats | 0.52g | 0.61g |
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| Carbs | 3.67g | 5.42g |
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| Calories | 23kcal | 32kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.87g | 0.46g |
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| Fiber | 2.8g | 4g |
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| Calcium | 67mg | 232mg |
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| Iron | 1.77mg | 0.47mg |
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| Magnesium | 26mg | 27mg |
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| Phosphorus | 48mg | 25mg |
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| Potassium | 521mg | 213mg |
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| Sodium | 46mg | 17mg |
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| Zinc | 0.5mg | 0.21mg |
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| Copper | 0.225mg | 0.046mg |
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| Vitamin A | 6748IU | 5019IU |
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| Vitamin E | 2.5mg | 2.26mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 27mg | 35.3mg |
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| Vitamin B1 | 0.067mg | 0.054mg |
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| Vitamin B2 | 0.162mg | 0.13mg |
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| Vitamin B3 | 1.114mg | 0.742mg |
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| Vitamin B5 | 0.57mg | 0.267mg |
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| Vitamin B6 | 0.149mg | 0.165mg |
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| Folate | 62µg | 129µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 310µg | 437.1µg |
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| Tryptophan | mg | 0.031mg |
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| Threonine | mg | 0.086mg |
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| Isoleucine | mg | 0.1mg |
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| Leucine | mg | 0.151mg |
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| Lysine | mg | 0.117mg |
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| Methionine | mg | 0.033mg |
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| Phenylalanine | mg | 0.087mg |
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| Valine | mg | 0.12mg |
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| Histidine | mg | 0.047mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.014g | 0.055g |
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| Monounsaturated Fat | 0.275g | 0.03g |
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| Polyunsaturated fat | 0.04g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet | Equal | |
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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
147
Mineral Summary Score
33
20
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%
18%
Carbohydrates
4%
5%
Fats
2%
3%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 29mg)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Coriander is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.