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  6. Marrow-stem Kale vs. Coleslaw

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

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How are marrow-stem Kale and coleslaw different?

  • Marrow-stem Kale is higher than coleslaw in vitamin K, vitamin A, manganese, vitamin C, calcium, vitamin E, vitamin B2, and fiber.
  • Marrow-stem Kale covers your daily need for vitamin K, 305% more than coleslaw.
  • Marrow-stem Kale contains 53 times more vitamin A than coleslaw. Marrow-stem Kale contains 5019IU of vitamin A, while coleslaw contains 95IU.
  • Marrow-stem Kale is lower in sodium.

Collards, raw and Fast foods, coleslaw types were used in this article.

Infographic

Marrow-stem Kale vs Coleslaw 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% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +673.3%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +113.6%
Contains more CopperCopper +206.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +545.1%
Contains more SeleniumSelenium +∞%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +141.8%
Contains more Vitamin AVitamin A +796.4%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +260.2%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin KVitamin K +516.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.246mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +217.9%
Contains more WaterWater +22.1%
Contains more OtherOther +60.2%
Contains more FatsFats +1524.6%
Contains more CarbsCarbs +174.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +8803.3%
Contains more Poly. FatPolyunsaturated fat +2560.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Coleslaw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Coleslaw DV% diff.
Vitamin K 437.1µg 70.9µg 305%
Polyunsaturated fat 0.201g 5.348g 34%
Folate 129µg 32%
Vitamin A 251µg 28µg 25%
Manganese 0.658mg 0.102mg 24%
Vitamin C 35.3mg 14.6mg 23%
Calcium 232mg 30mg 20%
Fats 0.61g 9.91g 14%
Vitamin E 2.26mg 0.54mg 11%
Sodium 17mg 203mg 8%
Vitamin B2 0.13mg 0.02mg 8%
Fiber 4g 1.9g 8%
Saturated fat 0.055g 1.599g 7%
Monounsaturated fat 0.03g 2.671g 7%
Calories 32kcal 153kcal 6%
Magnesium 27mg 8mg 5%
Choline 23.2mg 4%
Protein 3.02g 0.95g 4%
Vitamin B6 0.165mg 0.112mg 4%
Carbs 5.42g 14.89g 3%
Vitamin B3 0.742mg 0.206mg 3%
Iron 0.47mg 0.22mg 3%
Copper 0.046mg 0.015mg 3%
Vitamin B1 0.054mg 0.026mg 2%
Selenium 1.3µg 2%
Potassium 213mg 129mg 2%
Fructose 1.44g 2%
Phosphorus 25mg 20mg 1%
Cholesterol 0mg 4mg 1%
Zinc 0.21mg 0.14mg 1%
Net carbs 1.42g 12.99g N/A
Sugar 0.46g 12.19g N/A
Vitamin B5 0.267mg 0.246mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
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%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Coleslaw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Marrow-stem Kale
23%
Coleslaw
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 11.73g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 186mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.544g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $0.5)

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.