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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 RAE, 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
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" 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 Phosphorus +92%
Contains more Potassium +144.6%
Contains more Zinc +138.1%
Contains more Copper +389.1%
Equal in Magnesium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 21% 67% 19% 21% 46% 6% 14% 75%
Contains more Calcium +246.3%
Contains less Sodium -63%
Contains more Iron +276.6%
Contains more Phosphorus +92%
Contains more Potassium +144.6%
Contains more Zinc +138.1%
Contains more Copper +389.1%
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 Folate +108.1%
Contains more Vitamin K +41%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin C +30.7%
Contains more Vitamin B6 +10.7%
Contains more Folate +108.1%
Contains more Vitamin K +41%
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

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Coriander Opinion
Net carbs 1.42g 0.87g Marrow-stem Kale
Protein 3.02g 2.13g Marrow-stem Kale
Fats 0.61g 0.52g Marrow-stem Kale
Carbs 5.42g 3.67g Marrow-stem Kale
Calories 32kcal 23kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.46g 0.87g Marrow-stem Kale
Fiber 4g 2.8g Marrow-stem Kale
Calcium 232mg 67mg Marrow-stem Kale
Iron 0.47mg 1.77mg Coriander
Magnesium 27mg 26mg Marrow-stem Kale
Phosphorus 25mg 48mg Coriander
Potassium 213mg 521mg Coriander
Sodium 17mg 46mg Marrow-stem Kale
Zinc 0.21mg 0.5mg Coriander
Copper 0.046mg 0.225mg Coriander
Vitamin A 5019IU 6748IU Coriander
Vitamin E 2.26mg 2.5mg Coriander
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 27mg Marrow-stem Kale
Vitamin B1 0.054mg 0.067mg Coriander
Vitamin B2 0.13mg 0.162mg Coriander
Vitamin B3 0.742mg 1.114mg Coriander
Vitamin B5 0.267mg 0.57mg Coriander
Vitamin B6 0.165mg 0.149mg Marrow-stem Kale
Folate 129µg 62µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 310µg Marrow-stem Kale
Tryptophan 0.031mg mg Marrow-stem Kale
Threonine 0.086mg mg Marrow-stem Kale
Isoleucine 0.1mg mg Marrow-stem Kale
Leucine 0.151mg mg Marrow-stem Kale
Lysine 0.117mg mg Marrow-stem Kale
Methionine 0.033mg mg Marrow-stem Kale
Phenylalanine 0.087mg mg Marrow-stem Kale
Valine 0.12mg mg Marrow-stem Kale
Histidine 0.047mg mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.014g Coriander
Monounsaturated Fat 0.03g 0.275g Coriander
Polyunsaturated fat 0.201g 0.04g Marrow-stem Kale

Which food is preferable for your diet?

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

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.

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.