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

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The main differences between marrow-stem Kale and oatmeal

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E; however, oatmeal has more iron, vitamin B1, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Oatmeal has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Marrow-stem Kale vs Oatmeal 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.
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +249.2%
Contains less SodiumSodium -65.3%
Contains more ManganeseManganese +17.9%
Contains more IronIron +1168.1%
Contains more CopperCopper +43.5%
Contains more ZincZinc +195.2%
Contains more PhosphorusPhosphorus +208%
Contains more SeleniumSelenium +284.6%
~equal in Magnesium ~26mg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93.1%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +193.2%
Contains more CholineCholine +393.6%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +307.7%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +75.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +27.4%
Contains more OtherOther +133.3%
Contains more FatsFats +123%
Contains more CarbsCarbs +115.3%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +1203.3%
Contains more Poly. FatPolyunsaturated fat +111.9%

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 Oatmeal
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Oatmeal DV% diff.
Vitamin K 437.1µg 0.4µg 364%
Iron 0.47mg 5.96mg 69%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 44µg 21%
Vitamin B1 0.054mg 0.26mg 17%
Vitamin E 2.26mg 0.07mg 15%
Calcium 232mg 80mg 15%
Vitamin B3 0.742mg 3.025mg 14%
Vitamin A 251µg 130µg 13%
Vitamin B6 0.165mg 0.29mg 10%
Fiber 4g 1.7g 9%
Selenium 1.3µg 5µg 7%
Phosphorus 25mg 77mg 7%
Vitamin B2 0.13mg 0.215mg 7%
Potassium 213mg 61mg 4%
Zinc 0.21mg 0.62mg 4%
Starch 10.37g 4%
Manganese 0.658mg 0.558mg 4%
Choline 23.2mg 4.7mg 3%
Polyunsaturated fat 0.201g 0.426g 2%
Calories 32kcal 68kcal 2%
Carbs 5.42g 11.67g 2%
Copper 0.046mg 0.066mg 2%
Protein 3.02g 2.37g 1%
Fats 0.61g 1.36g 1%
Sodium 17mg 49mg 1%
Saturated fat 0.055g 0.226g 1%
Monounsaturated fat 0.03g 0.391g 1%
Vitamin B5 0.267mg 0.317mg 1%
Net carbs 1.42g 9.97g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 0.46g N/A
Trans fat 0g 0.003g N/A
Tryptophan 0.031mg 0.04mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.1mg 0.105mg 0%
Leucine 0.151mg 0.2mg 0%
Lysine 0.117mg 0.135mg 0%
Methionine 0.033mg 0.04mg 0%
Phenylalanine 0.087mg 0.13mg 0%
Valine 0.12mg 0.151mg 0%
Histidine 0.047mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
45%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.171g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.46 g)
Which food is richer in minerals?
?
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.
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.