Clam vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Significant differences between clam and marrow-stem Kale
- Clam has more vitamin B12, selenium, copper, phosphorus, iron, zinc, and vitamin B2; however, marrow-stem Kale is richer in vitamin A and folate.
- Clam covers your daily vitamin B12 needs 4120% more than marrow-stem Kale.
- Marrow-stem Kale has 71 times less sodium than clam. Clam has 1202mg of sodium, while marrow-stem Kale has 17mg.
Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Collards, raw.
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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.
| Contains more PotassiumPotassium | +194.8% |
| Contains more IronIron | +497.9% |
| Contains more CopperCopper | +1395.7% |
| Contains more ZincZinc | +1200% |
| Contains more PhosphorusPhosphorus | +1252% |
| Contains more ManganeseManganese | +52% |
| Contains more SeleniumSelenium | +4823.1% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +152.2% |
| Contains less SodiumSodium | -98.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +177.8% |
| Contains more Vitamin B2Vitamin B2 | +227.7% |
| Contains more Vitamin B3Vitamin B3 | +352% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +59.7% |
| Contains more Vitamin AVitamin A | +46.8% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +344.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +746% |
| Contains more FatsFats | +219.7% |
| Contains more OtherOther | +180.5% |
| Contains more WaterWater | +40.8% |
~equal in
Carbs
~5.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
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 | +473.3% |
| Contains more Poly. FatPolyunsaturated fat | +174.6% |
| Contains less Sat. FatSaturated fat | -70.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Vitamin K | 437.1µg | 364% | |
| Selenium | 64µg | 1.3µg | 114% |
| Copper | 0.688mg | 0.046mg | 71% |
| Sodium | 1202mg | 17mg | 52% |
| Phosphorus | 338mg | 25mg | 45% |
| Protein | 25.55g | 3.02g | 45% |
| Iron | 2.81mg | 0.47mg | 29% |
| Folate | 29µg | 129µg | 25% |
| Vitamin B2 | 0.426mg | 0.13mg | 23% |
| Zinc | 2.73mg | 0.21mg | 23% |
| Cholesterol | 67mg | 0mg | 22% |
| Vitamin B3 | 3.354mg | 0.742mg | 16% |
| Fiber | 0g | 4g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Manganese | 1mg | 0.658mg | 15% |
| Vitamin C | 22.1mg | 35.3mg | 15% |
| Calcium | 92mg | 232mg | 14% |
| Potassium | 628mg | 213mg | 12% |
| Vitamin A | 171µg | 251µg | 9% |
| Vitamin B5 | 0.68mg | 0.267mg | 8% |
| Vitamin B1 | 0.15mg | 0.054mg | 8% |
| Calories | 148kcal | 32kcal | 6% |
| Choline | 23.2mg | 4% | |
| Vitamin B6 | 0.11mg | 0.165mg | 4% |
| Magnesium | 18mg | 27mg | 2% |
| Fats | 1.95g | 0.61g | 2% |
| Polyunsaturated fat | 0.552g | 0.201g | 2% |
| Saturated fat | 0.188g | 0.055g | 1% |
| Carbs | 5.13g | 5.42g | 0% |
| Net carbs | 5.13g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Monounsaturated fat | 0.172g | 0.03g | 0% |
| Tryptophan | 0.286mg | 0.031mg | 0% |
| Threonine | 1.099mg | 0.086mg | 0% |
| Isoleucine | 1.112mg | 0.1mg | 0% |
| Leucine | 1.798mg | 0.151mg | 0% |
| Lysine | 1.909mg | 0.117mg | 0% |
| Methionine | 0.576mg | 0.033mg | 0% |
| Phenylalanine | 0.915mg | 0.087mg | 0% |
| Valine | 1.116mg | 0.12mg | 0% |
| Histidine | 0.49mg | 0.047mg | 0% |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - DPA | 0.104g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
983%
120%
Minerals Daily Need Coverage Score
129%
25%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 1185mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.133g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam is cheaper (difference - $0.5)
Which food is richer in minerals?
Clam is relatively richer in minerals
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.