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

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How are oats and marrow-stem Kale different?

  • Oats are higher in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, and fiber; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for oats is 185% higher.
  • Oats contain 21 times more phosphorus than marrow-stem Kale. While oats contain 523mg of phosphorus, marrow-stem Kale contains only 25mg.
  • Marrow-stem Kale has a lower glycemic index (32) than oats (59).

Oats and Collards, raw are the varieties used in this article.

Infographic

Oats vs Marrow-stem Kale 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +904.3%
Contains more CopperCopper +1260.9%
Contains more ZincZinc +1790.5%
Contains more PhosphorusPhosphorus +1992%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +647.1%
Contains more CalciumCalcium +329.6%

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.
Oats
3
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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%
Contains more Vitamin B1Vitamin B1 +1313%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +405.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more FolateFolate +130.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +459.3%
Contains more FatsFats +1031.1%
Contains more CarbsCarbs +1122.7%
Contains more OtherOther +29.3%
Contains more WaterWater +990.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
19% 10% 70%
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 +7160%
Contains more Poly. FatPolyunsaturated fat +1161.2%
Contains less Sat. FatSaturated fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Manganese 4.916mg 0.658mg 185%
Phosphorus 523mg 25mg 71%
Copper 0.626mg 0.046mg 64%
Vitamin B1 0.763mg 0.054mg 59%
Iron 4.72mg 0.47mg 53%
Vitamin C 0mg 35.3mg 39%
Magnesium 177mg 27mg 36%
Zinc 3.97mg 0.21mg 34%
Vitamin A 0µg 251µg 28%
Protein 16.89g 3.02g 28%
Fiber 10.6g 4g 26%
Vitamin B5 1.349mg 0.267mg 22%
Carbs 66.27g 5.42g 20%
Folate 56µg 129µg 18%
Calories 389kcal 32kcal 18%
Calcium 54mg 232mg 18%
Polyunsaturated fat 2.535g 0.201g 16%
Vitamin E 2.26mg 15%
Fats 6.9g 0.61g 10%
Potassium 429mg 213mg 6%
Saturated fat 1.217g 0.055g 5%
Monounsaturated fat 2.178g 0.03g 5%
Vitamin B6 0.119mg 0.165mg 4%
Choline 23.2mg 4%
Selenium 1.3µg 2%
Sodium 2mg 17mg 1%
Vitamin B3 0.961mg 0.742mg 1%
Vitamin B2 0.139mg 0.13mg 1%
Net carbs 55.67g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.234mg 0.031mg 0%
Threonine 0.575mg 0.086mg 0%
Isoleucine 0.694mg 0.1mg 0%
Leucine 1.284mg 0.151mg 0%
Lysine 0.701mg 0.117mg 0%
Methionine 0.312mg 0.033mg 0%
Phenylalanine 0.895mg 0.087mg 0%
Valine 0.937mg 0.12mg 0%
Histidine 0.405mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Marrow-stem Kale
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
30%
Oats
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
154%
Oats
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.162g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 27)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.