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

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

  • Marrow-stem Kale is richer in Vitamin K, Folate, Calcium, Manganese, and Vitamin C, yet Coriander is richer in Copper, Iron, Vitamin A, Potassium, and Vitamin B5.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 106% higher.
  • Marrow-stem Kale has 3 times more Calcium than Coriander. Marrow-stem Kale has 232mg of Calcium, while Coriander has 67mg.

We used Collards, raw and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Marrow-stem Kale vs Coriander 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 Calcium +246.3%
Contains less Sodium -63%
Contains more Iron +276.6%
Contains more Potassium +144.6%
Contains more Copper +389.1%
Contains more Zinc +138.1%
Contains more Phosphorus +92%
Equal in Magnesium - 26
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 67% 21% 46% 19% 75% 14% 21% 6%
Contains more Calcium +246.3%
Contains less Sodium -63%
Contains more Iron +276.6%
Contains more Potassium +144.6%
Contains more Copper +389.1%
Contains more Zinc +138.1%
Contains more Phosphorus +92%
Equal in Magnesium - 26

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 C +30.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin K +41%
Contains more Folate +108.1%
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%
Equal in Vitamin B6 - 0.149
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%
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%
Contains more Vitamin C +30.7%
Contains more Vitamin B6 +10.7%
Contains more Vitamin K +41%
Contains more Folate +108.1%
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%
Equal in Vitamin B6 - 0.149

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
147
Marrow-stem Kale
126
Coriander
Mineral Summary Score
20
Marrow-stem Kale
33
Coriander

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
18%
Marrow-stem Kale
13%
Coriander
Carbohydrates
5%
Marrow-stem Kale
4%
Coriander
Fats
3%
Marrow-stem Kale
2%
Coriander

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.
Marrow-stem Kale Coriander
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
Marrow-stem Kale Coriander
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 Marrow-stem Kale Coriander Opinion
Calories 32 23 Marrow-stem Kale
Protein 3.02 2.13 Marrow-stem Kale
Fats 0.61 0.52 Marrow-stem Kale
Vitamin C 35.3 27 Marrow-stem Kale
Carbs 5.42 3.67 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.77 Coriander
Calcium 232 67 Marrow-stem Kale
Potassium 213 521 Coriander
Magnesium 27 26 Marrow-stem Kale
Sugar 0.46 0.87 Marrow-stem Kale
Fiber 4 2.8 Marrow-stem Kale
Copper 0.046 0.225 Coriander
Zinc 0.21 0.5 Coriander
Starch
Phosphorus 25 48 Coriander
Sodium 17 46 Marrow-stem Kale
Vitamin A 5019 6748 Coriander
Vitamin E 2.26 2.5 Coriander
Vitamin D 0 0
Vitamin B1 0.054 0.067 Coriander
Vitamin B2 0.13 0.162 Coriander
Vitamin B3 0.742 1.114 Coriander
Vitamin B5 0.267 0.57 Coriander
Vitamin B6 0.165 0.149 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 310 Marrow-stem Kale
Folate 129 62 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.014 Coriander
Monounsaturated Fat 0.03 0.275 Coriander
Polyunsaturated fat 0.201 0.04 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.