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

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How are pollock and marrow-stem Kale different?

  • Pollock is richer in vitamin B12, selenium, phosphorus, and vitamin B3, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pollock.
  • Marrow-stem Kale is lower in cholesterol.
  • Marrow-stem Kale has a higher glycemic index (32) than pollock (0).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Collards, raw types were used in this article.

Infographic

Pollock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
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 +200%
Contains more PotassiumPotassium +101.9%
Contains more IronIron +19.1%
Contains more CopperCopper +30.4%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +968%
Contains more SeleniumSelenium +3292.3%
Contains more CalciumCalcium +222.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3555.6%

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.
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +71.5%
Contains more Vitamin B3Vitamin B3 +432.2%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +294.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +4200%
~equal in Vitamin B1 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 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 +677.5%
Contains more FatsFats +93.4%
Contains more OtherOther +27.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 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 +346.7%
Contains more Poly. FatPolyunsaturated fat +190%
Contains less Sat. FatSaturated fat -65.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 1.3µg 78%
Protein 23.48g 3.02g 41%
Vitamin C 0mg 35.3mg 39%
Phosphorus 267mg 25mg 35%
Folate 3µg 129µg 32%
Cholesterol 86mg 0mg 29%
Manganese 0.018mg 0.658mg 28%
Vitamin A 17µg 251µg 26%
Vitamin B3 3.949mg 0.742mg 20%
Sodium 419mg 17mg 17%
Calcium 72mg 232mg 16%
Fiber 0g 4g 16%
Vitamin B6 0.329mg 0.165mg 13%
Vitamin E 0.28mg 2.26mg 13%
Magnesium 81mg 27mg 13%
Choline 91.6mg 23.2mg 12%
Vitamin B2 0.223mg 0.13mg 7%
Vitamin D 1.3µg 0µg 7%
Potassium 430mg 213mg 6%
Vitamin D 51IU 0IU 6%
Calories 111kcal 32kcal 4%
Polyunsaturated fat 0.583g 0.201g 3%
Zinc 0.57mg 0.21mg 3%
Vitamin B5 0.432mg 0.267mg 3%
Copper 0.06mg 0.046mg 2%
Carbs 0g 5.42g 2%
Iron 0.56mg 0.47mg 1%
Fats 1.18g 0.61g 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B1 0.054mg 0.054mg 0%
Saturated fat 0.159g 0.055g 0%
Monounsaturated fat 0.134g 0.03g 0%
Tryptophan 0.263mg 0.031mg 0%
Threonine 1.029mg 0.086mg 0%
Isoleucine 1.082mg 0.1mg 0%
Leucine 1.908mg 0.151mg 0%
Lysine 2.157mg 0.117mg 0%
Methionine 0.696mg 0.033mg 0%
Phenylalanine 0.917mg 0.087mg 0%
Valine 1.21mg 0.12mg 0%
Histidine 0.691mg 0.047mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock 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
60%
Pollock
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
59%
Pollock
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 402mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.104g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $6.5)
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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.