Oatmeal vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between oatmeal and marrow-stem Kale
- Oatmeal has more iron, vitamin B1, vitamin B3, and vitamin B6; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
- Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
- Marrow-stem Kale has 13 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while marrow-stem Kale has 0.47mg.
- Oatmeal has a higher glycemic index than marrow-stem Kale.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Collards, raw.
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.
| Contains more IronIron | +1168.1% |
| Contains more CopperCopper | +43.5% |
| Contains more ZincZinc | +195.2% |
| Contains more PhosphorusPhosphorus | +208% |
| Contains more SeleniumSelenium | +284.6% |
| Contains more CalciumCalcium | +190% |
| Contains more PotassiumPotassium | +249.2% |
| Contains less SodiumSodium | -65.3% |
| Contains more ManganeseManganese | +17.9% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.4µg | 437.1µg | 364% |
| Iron | 5.96mg | 0.47mg | 69% |
| Vitamin C | 0mg | 35.3mg | 39% |
| Folate | 44µg | 129µg | 21% |
| Vitamin B1 | 0.26mg | 0.054mg | 17% |
| Vitamin E | 0.07mg | 2.26mg | 15% |
| Calcium | 80mg | 232mg | 15% |
| Vitamin B3 | 3.025mg | 0.742mg | 14% |
| Vitamin A | 130µg | 251µg | 13% |
| Vitamin B6 | 0.29mg | 0.165mg | 10% |
| Fiber | 1.7g | 4g | 9% |
| Selenium | 5µg | 1.3µg | 7% |
| Phosphorus | 77mg | 25mg | 7% |
| Vitamin B2 | 0.215mg | 0.13mg | 7% |
| Potassium | 61mg | 213mg | 4% |
| Zinc | 0.62mg | 0.21mg | 4% |
| Starch | 10.37g | 4% | |
| Manganese | 0.558mg | 0.658mg | 4% |
| Choline | 4.7mg | 23.2mg | 3% |
| Polyunsaturated fat | 0.426g | 0.201g | 2% |
| Calories | 68kcal | 32kcal | 2% |
| Carbs | 11.67g | 5.42g | 2% |
| Copper | 0.066mg | 0.046mg | 2% |
| Protein | 2.37g | 3.02g | 1% |
| Fats | 1.36g | 0.61g | 1% |
| Sodium | 49mg | 17mg | 1% |
| Saturated fat | 0.226g | 0.055g | 1% |
| Monounsaturated fat | 0.391g | 0.03g | 1% |
| Vitamin B5 | 0.317mg | 0.267mg | 1% |
| Net carbs | 9.97g | 1.42g | N/A |
| Magnesium | 26mg | 27mg | 0% |
| Sugar | 0.46g | 0.46g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.031mg | 0% |
| Threonine | 0.083mg | 0.086mg | 0% |
| Isoleucine | 0.105mg | 0.1mg | 0% |
| Leucine | 0.2mg | 0.151mg | 0% |
| Lysine | 0.135mg | 0.117mg | 0% |
| Methionine | 0.04mg | 0.033mg | 0% |
| Phenylalanine | 0.13mg | 0.087mg | 0% |
| Valine | 0.151mg | 0.12mg | 0% |
| Histidine | 0.057mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +123% |
| Contains more CarbsCarbs | +115.3% |
| Contains more ProteinProtein | +27.4% |
| Contains more OtherOther | +133.3% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +1203.3% |
| Contains more Poly. FatPolyunsaturated fat | +111.9% |
| Contains less Sat. FatSaturated fat | -75.7% |
