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  6. Chinook salmon vs. Marrow-stem Kale

Chinook salmon vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between chinook salmon and marrow-stem Kale

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6; however, marrow-stem Kale is richer in vitamin A, vitamin C, manganese, and folate.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Collards, raw.

Infographic

Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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 +351.9%
Contains more PotassiumPotassium +137.1%
Contains more IronIron +93.6%
Contains more CopperCopper +15.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +1384%
Contains more SeleniumSelenium +3500%
Contains more CalciumCalcium +728.6%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +3363.2%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 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 B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +1253.8%
Contains more Vitamin B5Vitamin B5 +224%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +761%
Contains more Vitamin AVitamin A +68.5%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more FolateFolate +268.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 1.3µg 83%
Vitamin B3 10.045mg 0.742mg 58%
Phosphorus 371mg 25mg 49%
Protein 25.72g 3.02g 45%
Vitamin C 4.1mg 35.3mg 35%
Cholesterol 85mg 0mg 28%
Manganese 0.019mg 0.658mg 28%
Folate 35µg 129µg 24%
Vitamin B6 0.462mg 0.165mg 23%
Magnesium 122mg 27mg 23%
Calcium 28mg 232mg 20%
Fats 13.38g 0.61g 20%
Polyunsaturated fat 2.662g 0.201g 16%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Monounsaturated fat 5.742g 0.03g 14%
Saturated fat 3.214g 0.055g 14%
Vitamin B5 0.865mg 0.267mg 12%
Vitamin A 149µg 251µg 11%
Calories 231kcal 32kcal 10%
Potassium 505mg 213mg 9%
Iron 0.91mg 0.47mg 6%
Choline 23.2mg 4%
Zinc 0.56mg 0.21mg 3%
Vitamin B2 0.154mg 0.13mg 2%
Sodium 60mg 17mg 2%
Carbs 0g 5.42g 2%
Vitamin B1 0.044mg 0.054mg 1%
Copper 0.053mg 0.046mg 1%
Net carbs 0g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.288mg 0.031mg 0%
Threonine 1.127mg 0.086mg 0%
Isoleucine 1.185mg 0.1mg 0%
Leucine 2.09mg 0.151mg 0%
Lysine 2.362mg 0.117mg 0%
Methionine 0.761mg 0.033mg 0%
Phenylalanine 1.004mg 0.087mg 0%
Valine 1.325mg 0.12mg 0%
Histidine 0.757mg 0.047mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 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 +751.7%
Contains more FatsFats +2093.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 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 +19040%
Contains more Poly. FatPolyunsaturated fat +1224.4%
Contains less Sat. FatSaturated fat -98.3%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.