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Chicken fingers vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between chicken fingers and marrow-stem Kale

  • Chicken fingers have more vitamin B3, phosphorus, selenium, and vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 358% more.
  • Chicken fingers contain 45 times more sodium than marrow-stem Kale. Chicken fingers contain 769mg of sodium, while marrow-stem Kale contains 17mg.
  • Chicken fingers have a higher glycemic index. The glycemic index of chicken fingers is 46, while the glycemic index of marrow-stem Kale is 32.

The food varieties used in the comparison are Fast foods, chicken tenders and Collards, raw.

Infographic

Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
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 PotassiumPotassium +75.1%
Contains more IronIron +55.3%
Contains more CopperCopper +50%
Contains more ZincZinc +238.1%
Contains more PhosphorusPhosphorus +1028%
Contains more SeleniumSelenium +1246.2%
Contains more CalciumCalcium +1264.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +188.6%
~equal in Magnesium ~27mg

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
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 EVitamin E +40.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B3Vitamin B3 +1007.4%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin B6Vitamin B6 +158.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.4%
Contains more Vitamin CVitamin C +3109.1%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin KVitamin K +5363.8%
Contains more FolateFolate +578.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 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 +536.4%
Contains more FatsFats +2186.9%
Contains more CarbsCarbs +218.3%
Contains more OtherOther +121.1%
Contains more WaterWater +92.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 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 +16000%
Contains more Poly. FatPolyunsaturated fat +2777.1%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken fingers Marrow-stem Kale DV% diff.
Vitamin K 8µg 437.1µg 358%
Vitamin B3 8.217mg 0.742mg 47%
Vitamin C 1.1mg 35.3mg 38%
Polyunsaturated fat 5.783g 0.201g 37%
Phosphorus 282mg 25mg 37%
Sodium 769mg 17mg 33%
Protein 19.22g 3.02g 32%
Selenium 17.5µg 1.3µg 29%
Folate 19µg 129µg 28%
Vitamin A 3µg 251µg 28%
Calcium 17mg 232mg 22%
Fats 13.95g 0.61g 21%
Vitamin B6 0.426mg 0.165mg 20%
Vitamin B5 1.244mg 0.267mg 20%
Manganese 0.228mg 0.658mg 19%
Cholesterol 48mg 0mg 16%
Monounsaturated fat 4.83g 0.03g 12%
Calories 271kcal 32kcal 12%
Saturated fat 2.493g 0.055g 11%
Fiber 1.2g 4g 11%
Starch 17.03g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin E 3.17mg 2.26mg 6%
Potassium 373mg 213mg 5%
Zinc 0.71mg 0.21mg 5%
Vitamin B1 0.11mg 0.054mg 5%
Choline 43.7mg 23.2mg 4%
Carbs 17.25g 5.42g 4%
Vitamin B2 0.179mg 0.13mg 4%
Iron 0.73mg 0.47mg 3%
Copper 0.069mg 0.046mg 3%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 16.05g 1.42g N/A
Magnesium 28mg 27mg 0%
Sugar 0.4g 0.46g N/A
Trans fat 0.052g 0g N/A
Tryptophan 0.222mg 0.031mg 0%
Threonine 0.803mg 0.086mg 0%
Isoleucine 0.845mg 0.1mg 0%
Leucine 1.553mg 0.151mg 0%
Lysine 1.616mg 0.117mg 0%
Methionine 0.518mg 0.033mg 0%
Phenylalanine 1.437mg 0.087mg 0%
Valine 0.908mg 0.12mg 0%
Histidine 0.655mg 0.047mg 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers 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
42%
Chicken fingers
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
47%
Chicken fingers
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 752mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.438g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 0.06g)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $0.5)
Which food is richer in minerals?
Chicken fingers
Chicken fingers is relatively richer in minerals
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.