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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 A, vitamin C, folate, manganese, and calcium.
  • Cod's daily need coverage for vitamin B5 is 3055% higher.
  • Cod has a lower glycemic index than marrow-stem Kale.

We used Fish, cod, Atlantic, raw and Collards, raw types in this comparison.

Infographic

Cod 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.
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +18.5%
Contains more PotassiumPotassium +93.9%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +712%
Contains more SeleniumSelenium +2446.2%
Contains more CalciumCalcium +1350%
Contains more IronIron +23.7%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +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.
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 +40.7%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin B5Vitamin B5 +57203.4%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181%
Contains more Vitamin CVitamin C +3430%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +253.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +1742.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +489.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.3%
Contains more OtherOther +343.3%
~equal in Fats ~0.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 +213.3%
Contains more Poly. FatPolyunsaturated fat +14.9%
Contains less Sat. FatSaturated 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.
Cod Marrow-stem Kale
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Marrow-stem Kale DV% diff.
Vitamin B5 153mg 0.267mg 3055%
Vitamin K 0.1µg 437.1µg 364%
Selenium 33.1µg 1.3µg 58%
Vitamin C 1mg 35.3mg 38%
Vitamin B12 0.91µg 0µg 38%
Folate 7µg 129µg 31%
Protein 17.81g 3.02g 30%
Manganese 0.015mg 0.658mg 28%
Vitamin A 12µg 251µg 27%
Phosphorus 203mg 25mg 25%
Calcium 16mg 232mg 22%
Fiber 0g 4g 16%
Cholesterol 43mg 0mg 14%
Vitamin E 0.64mg 2.26mg 11%
Choline 65.2mg 23.2mg 8%
Vitamin B3 2.063mg 0.742mg 8%
Vitamin B6 0.245mg 0.165mg 6%
Potassium 413mg 213mg 6%
Vitamin B2 0.065mg 0.13mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Calories 82kcal 32kcal 3%
Vitamin B1 0.076mg 0.054mg 2%
Sodium 54mg 17mg 2%
Zinc 0.45mg 0.21mg 2%
Copper 0.028mg 0.046mg 2%
Carbs 0g 5.42g 2%
Iron 0.38mg 0.47mg 1%
Magnesium 32mg 27mg 1%
Fats 0.67g 0.61g 0%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Saturated fat 0.131g 0.055g 0%
Monounsaturated fat 0.094g 0.03g 0%
Polyunsaturated fat 0.231g 0.201g 0%
Tryptophan 0.199mg 0.031mg 0%
Threonine 0.781mg 0.086mg 0%
Isoleucine 0.821mg 0.1mg 0%
Leucine 1.447mg 0.151mg 0%
Lysine 1.635mg 0.117mg 0%
Methionine 0.527mg 0.033mg 0%
Phenylalanine 0.695mg 0.087mg 0%
Valine 0.917mg 0.12mg 0%
Histidine 0.524mg 0.047mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
38%
Cod
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Cod
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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.