Marrow-stem Kale vs. Coconut milk — In-Depth Nutrition Comparison
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How are marrow-stem Kale and coconut milk different?
- Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E, while coconut milk is higher in copper, iron, and manganese.
- Marrow-stem Kale covers your daily need for vitamin K, 364% more than coconut milk.
- Marrow-stem Kale is lower in saturated fat.
- Coconut milk has a higher glycemic index (97) than marrow-stem Kale (32).
Collards, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) 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 more CalciumCalcium | +1350% |
| Contains more MagnesiumMagnesium | +37% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more IronIron | +248.9% |
| Contains more CopperCopper | +478.3% |
| Contains more ZincZinc | +219% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -11.8% |
| Contains more ManganeseManganese | +39.2% |
| Contains more SeleniumSelenium | +376.9% |
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.
| Contains more Vitamin CVitamin C | +1160.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1406.7% |
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +706.3% |
| Contains more CholineCholine | +172.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more ProteinProtein | +31.9% |
| Contains more WaterWater | +32.5% |
| Contains more OtherOther | +87.3% |
| Contains more FatsFats | +3808.2% |
~equal in
Carbs
~5.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +3280% |
| Contains more Poly. FatPolyunsaturated fat | +29.9% |
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 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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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 0.1µg | 364% |
| Saturated fat | 0.055g | 21.14g | 96% |
| Fats | 0.61g | 23.84g | 36% |
| Vitamin C | 35.3mg | 2.8mg | 36% |
| Folate | 129µg | 16µg | 28% |
| Vitamin A | 251µg | 0µg | 28% |
| Copper | 0.046mg | 0.266mg | 24% |
| Calcium | 232mg | 16mg | 22% |
| Iron | 0.47mg | 1.64mg | 15% |
| Vitamin E | 2.26mg | 0.15mg | 14% |
| Phosphorus | 25mg | 100mg | 11% |
| Manganese | 0.658mg | 0.916mg | 11% |
| Vitamin B6 | 0.165mg | 0.033mg | 10% |
| Calories | 32kcal | 230kcal | 10% |
| Vitamin B2 | 0.13mg | 0mg | 10% |
| Selenium | 1.3µg | 6.2µg | 9% |
| Fiber | 4g | 2.2g | 7% |
| Zinc | 0.21mg | 0.67mg | 4% |
| Choline | 23.2mg | 8.5mg | 3% |
| Monounsaturated fat | 0.03g | 1.014g | 2% |
| Vitamin B5 | 0.267mg | 0.183mg | 2% |
| Vitamin B1 | 0.054mg | 0.026mg | 2% |
| Magnesium | 27mg | 37mg | 2% |
| Protein | 3.02g | 2.29g | 1% |
| Potassium | 213mg | 263mg | 1% |
| Carbs | 5.42g | 5.54g | 0% |
| Net carbs | 1.42g | 3.34g | N/A |
| Sugar | 0.46g | 3.34g | N/A |
| Sodium | 17mg | 15mg | 0% |
| Vitamin B3 | 0.742mg | 0.76mg | 0% |
| Polyunsaturated fat | 0.201g | 0.261g | 0% |
| Tryptophan | 0.031mg | 0.027mg | 0% |
| Threonine | 0.086mg | 0.083mg | 0% |
| Isoleucine | 0.1mg | 0.09mg | 0% |
| Leucine | 0.151mg | 0.17mg | 0% |
| Lysine | 0.117mg | 0.101mg | 0% |
| Methionine | 0.033mg | 0.043mg | 0% |
| Phenylalanine | 0.087mg | 0.116mg | 0% |
| Valine | 0.12mg | 0.139mg | 0% |
| Histidine | 0.047mg | 0.053mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
120%
5%
Minerals Daily Need Coverage Score
25%
42%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 2.88g)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 21.085g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 65)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)