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  6. Chicken sandwich vs. Marrow-stem Kale

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

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Summary of differences between chicken sandwich and marrow-stem Kale

  • Chicken sandwich has more vitamin B3, selenium, phosphorus, and vitamin B5, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 357% more than chicken sandwich.
  • Chicken sandwich contains 44 times more sodium than marrow-stem Kale. While chicken sandwich contains 753mg of sodium, marrow-stem Kale contains only 17mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Fast foods, chicken fillet sandwich, plain with pickles and Collards, raw.

Infographic

Chicken sandwich vs Marrow-stem Kale infographic
Infographic link

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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 +15%
Contains more IronIron +276.6%
Contains more CopperCopper +45.7%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +640%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +200.5%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 B1Vitamin B1 +325.9%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +940.4%
Contains more Vitamin B5Vitamin B5 +349.4%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.2%
Contains more Vitamin CVitamin C +4312.5%
Contains more Vitamin AVitamin A +8266.7%
Contains more Vitamin KVitamin K +5042.4%
Contains more FolateFolate +174.5%
~equal in Vitamin E ~2.26mg

All nutrients comparison - raw data values

Nutrient Chicken sandwich Marrow-stem Kale DV% diff.
Vitamin K 8.5µg 437.1µg 357%
Vitamin B3 7.72mg 0.742mg 44%
Vitamin C 0.8mg 35.3mg 38%
Selenium 19.9µg 1.3µg 34%
Sodium 753mg 17mg 32%
Vitamin A 3µg 251µg 28%
Protein 16.28g 3.02g 27%
Phosphorus 185mg 25mg 23%
Folate 47µg 129µg 21%
Polyunsaturated fat 3.177g 0.201g 20%
Vitamin B5 1.2mg 0.267mg 19%
Manganese 0.219mg 0.658mg 19%
Calcium 58mg 232mg 17%
Vitamin B6 0.383mg 0.165mg 17%
Iron 1.77mg 0.47mg 16%
Fats 11.19g 0.61g 16%
Vitamin B1 0.23mg 0.054mg 15%
Vitamin B2 0.3mg 0.13mg 13%
Cholesterol 35mg 0mg 12%
Monounsaturated fat 4.481g 0.03g 11%
Calories 250kcal 32kcal 11%
Fiber 1.4g 4g 10%
Saturated fat 2.123g 0.055g 9%
Starch 16.5g 7%
Carbs 20.89g 5.42g 5%
Vitamin B12 0.13µg 0µg 5%
Zinc 0.61mg 0.21mg 4%
Choline 35.3mg 23.2mg 2%
Copper 0.067mg 0.046mg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 24mg 27mg 1%
Vitamin D 5IU 0IU 1%
Fructose 0.97g 1%
Potassium 245mg 213mg 1%
Vitamin E 2.41mg 2.26mg 1%
Net carbs 19.49g 1.42g N/A
Sugar 3.64g 0.46g N/A
Trans fat 0.03g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 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 +439.1%
Contains more FatsFats +1734.4%
Contains more CarbsCarbs +285.4%
Contains more OtherOther +103%
Contains more WaterWater +83.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 +14836.7%
Contains more Poly. FatPolyunsaturated fat +1480.6%
Contains less Sat. FatSaturated fat -97.4%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.