Marrow-stem Kale vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between Marrow-stem Kale and Coconut
- Marrow-stem Kale has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, and Calcium, however, Coconut is higher in Copper, Manganese, Iron, and Fiber.
- Marrow-stem Kale covers your daily Vitamin K needs 364% more than Coconut.
- Marrow-stem Kale has less Saturated Fat.
Food varieties used in this article are Collards, raw and Nuts, coconut meat, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+1557.1%
Contains
less
Sodium
-15%
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Iron
+417%
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Magnesium
+18.5%
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Phosphorus
+352%
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Potassium
+67.1%
Contains
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Zinc
+423.8%
Contains
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Copper
+845.7%
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Manganese
+128%
Contains
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Selenium
+676.9%
Contains
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Calcium
+1557.1%
Contains
less
Sodium
-15%
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Iron
+417%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+352%
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Potassium
+67.1%
Contains
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Zinc
+423.8%
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Copper
+845.7%
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Manganese
+128%
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Selenium
+676.9%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+841.7%
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Vitamin C
+969.7%
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Vitamin B2
+550%
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Vitamin B3
+37.4%
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Vitamin B6
+205.6%
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Folate
+396.2%
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Vitamin K
+218450%
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Vitamin B1
+22.2%
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Vitamin B5
+12.4%
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Vitamin A
+∞%
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Vitamin E
+841.7%
Contains
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Vitamin C
+969.7%
Contains
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Vitamin B2
+550%
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Vitamin B3
+37.4%
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Vitamin B6
+205.6%
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Folate
+396.2%
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Vitamin K
+218450%
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Vitamin B1
+22.2%
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Vitamin B5
+12.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+90.7%
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Other
+38.5%
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Protein
+10.3%
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Fats
+5390.2%
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Carbs
+181%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Contains
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Water
+90.7%
Contains
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Other
+38.5%
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Protein
+10.3%
Contains
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Fats
+5390.2%
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Carbs
+181%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.8%
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Monounsaturated Fat
+4650%
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Polyunsaturated fat
+82.1%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
29.698 g
Monounsaturated Fat:
1.425 g
Polyunsaturated fat:
0.366 g
Contains
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Saturated Fat
-99.8%
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Monounsaturated Fat
+4650%
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Polyunsaturated fat
+82.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 6.23g |
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| Protein | 3.02g | 3.33g |
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| Fats | 0.61g | 33.49g |
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| Carbs | 5.42g | 15.23g |
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| Calories | 32kcal | 354kcal |
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| Sugar | 0.46g | 6.23g |
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| Fiber | 4g | 9g |
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| Calcium | 232mg | 14mg |
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| Iron | 0.47mg | 2.43mg |
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| Magnesium | 27mg | 32mg |
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| Phosphorus | 25mg | 113mg |
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| Potassium | 213mg | 356mg |
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| Sodium | 17mg | 20mg |
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| Zinc | 0.21mg | 1.1mg |
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| Copper | 0.046mg | 0.435mg |
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| Manganese | 0.658mg | 1.5mg |
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| Selenium | 1.3µg | 10.1µg |
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| Vitamin A | 5019IU | 0IU |
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| Vitamin A RAE | 251µg | 0µg |
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| Vitamin E | 2.26mg | 0.24mg |
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| Vitamin C | 35.3mg | 3.3mg |
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| Vitamin B1 | 0.054mg | 0.066mg |
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| Vitamin B2 | 0.13mg | 0.02mg |
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| Vitamin B3 | 0.742mg | 0.54mg |
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| Vitamin B5 | 0.267mg | 0.3mg |
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| Vitamin B6 | 0.165mg | 0.054mg |
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| Folate | 129µg | 26µg |
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| Vitamin K | 437.1µg | 0.2µg |
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| Tryptophan | 0.031mg | 0.039mg |
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| Threonine | 0.086mg | 0.121mg |
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| Isoleucine | 0.1mg | 0.131mg |
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| Leucine | 0.151mg | 0.247mg |
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| Lysine | 0.117mg | 0.147mg |
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| Methionine | 0.033mg | 0.062mg |
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| Phenylalanine | 0.087mg | 0.169mg |
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| Valine | 0.12mg | 0.202mg |
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| Histidine | 0.047mg | 0.077mg |
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| Saturated Fat | 0.055g | 29.698g |
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| Monounsaturated Fat | 0.03g | 1.425g |
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| Polyunsaturated fat | 0.201g | 0.366g |
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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 |
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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
147%
8%
Minerals Daily Need Coverage Score
25%
63%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 29.643g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 27)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $2.1)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)