Cod vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the main differences between Cod and Marrow-stem Kale?
- Cod is richer in Vitamin B5, Selenium, Vitamin B12, and Phosphorus, yet Marrow-stem Kale is richer in Vitamin K, Vitamin C, Folate, Manganese, Vitamin A RAE, and Calcium.
- Cod's daily need coverage for Vitamin B5 is 3055% higher.
We used Fish, cod, Atlantic, raw and Collards, raw types in this comparison.
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.
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+712%
Contains
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Potassium
+93.9%
Contains
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Zinc
+114.3%
Contains
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Selenium
+2446.2%
Contains
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Calcium
+1350%
Contains
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Iron
+23.7%
Contains
less
Sodium
-68.5%
Contains
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Copper
+64.3%
Contains
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Manganese
+4286.7%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+712%
Contains
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Potassium
+93.9%
Contains
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Zinc
+114.3%
Contains
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Selenium
+2446.2%
Contains
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Calcium
+1350%
Contains
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Iron
+23.7%
Contains
less
Sodium
-68.5%
Contains
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Copper
+64.3%
Contains
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Manganese
+4286.7%
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
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Vitamin D
+∞%
Contains
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Vitamin B1
+40.7%
Contains
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Vitamin B3
+178%
Contains
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Vitamin B5
+57203.4%
Contains
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Vitamin B6
+48.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+12447.5%
Contains
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Vitamin E
+253.1%
Contains
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Vitamin C
+3430%
Contains
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Vitamin B2
+100%
Contains
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Folate
+1742.9%
Contains
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Vitamin K
+437000%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+40.7%
Contains
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Vitamin B3
+178%
Contains
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Vitamin B5
+57203.4%
Contains
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Vitamin B6
+48.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+12447.5%
Contains
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Vitamin E
+253.1%
Contains
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Vitamin C
+3430%
Contains
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Vitamin B2
+100%
Contains
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Folate
+1742.9%
Contains
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Vitamin K
+437000%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+489.7%
Contains
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Carbs
+∞%
Contains
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Water
+10.3%
Contains
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Other
+343.3%
Equal in Fats - 0.61
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+489.7%
Contains
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Carbs
+∞%
Contains
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Water
+10.3%
Contains
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Other
+343.3%
Equal in Fats - 0.61
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+213.3%
Contains
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Polyunsaturated fat
+14.9%
Contains
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Saturated Fat
-58%
Saturated Fat:
0.131 g
Monounsaturated Fat:
0.094 g
Polyunsaturated fat:
0.231 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+213.3%
Contains
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Polyunsaturated fat
+14.9%
Contains
less
Saturated Fat
-58%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 1.42g |
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| Protein | 17.81g | 3.02g |
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| Fats | 0.67g | 0.61g |
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| Carbs | 0g | 5.42g |
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| Calories | 82kcal | 32kcal |
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| Sugar | 0g | 0.46g |
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| Fiber | 0g | 4g |
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| Calcium | 16mg | 232mg |
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| Iron | 0.38mg | 0.47mg |
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| Magnesium | 32mg | 27mg |
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| Phosphorus | 203mg | 25mg |
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| Potassium | 413mg | 213mg |
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| Sodium | 54mg | 17mg |
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| Zinc | 0.45mg | 0.21mg |
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| Copper | 0.028mg | 0.046mg |
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| Manganese | 0.015mg | 0.658mg |
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| Selenium | 33.1µg | 1.3µg |
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| Vitamin A | 40IU | 5019IU |
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| Vitamin A RAE | 12µg | 251µg |
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| Vitamin E | 0.64mg | 2.26mg |
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| Vitamin D | 36IU | 0IU |
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| Vitamin D | 0.9µg | 0µg |
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| Vitamin C | 1mg | 35.3mg |
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| Vitamin B1 | 0.076mg | 0.054mg |
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| Vitamin B2 | 0.065mg | 0.13mg |
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| Vitamin B3 | 2.063mg | 0.742mg |
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| Vitamin B5 | 153mg | 0.267mg |
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| Vitamin B6 | 0.245mg | 0.165mg |
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| Folate | 7µg | 129µg |
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| Vitamin B12 | 0.91µg | 0µg |
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| Vitamin K | 0.1µg | 437.1µg |
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| Tryptophan | 0.199mg | 0.031mg |
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| Threonine | 0.781mg | 0.086mg |
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| Isoleucine | 0.821mg | 0.1mg |
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| Leucine | 1.447mg | 0.151mg |
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| Lysine | 1.635mg | 0.117mg |
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| Methionine | 0.527mg | 0.033mg |
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| Phenylalanine | 0.695mg | 0.087mg |
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| Valine | 0.917mg | 0.12mg |
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| Histidine | 0.524mg | 0.047mg |
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| Cholesterol | 43mg | 0mg |
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| Saturated Fat | 0.131g | 0.055g |
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| Omega-3 - DHA | 0.12g | 0g |
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| Omega-3 - EPA | 0.064g | 0g |
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| Omega-3 - DPA | 0.01g | 0g |
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| Monounsaturated Fat | 0.094g | 0.03g |
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| Polyunsaturated fat | 0.231g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
790%
147%
Minerals Daily Need Coverage Score
38%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.
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.