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  6. Crab meat vs. Marrow-stem Kale

Crab meat vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are crab meat and marrow-stem Kale different?

  • Crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus, while marrow-stem Kale is higher in vitamin A, vitamin C, manganese, and folate.
  • Crab meat covers your daily need for vitamin B12, 479% more than marrow-stem Kale.
  • Crab meat contains 63 times more sodium than marrow-stem Kale. Crab meat contains 1072mg of sodium, while marrow-stem Kale contains 17mg.
  • Marrow-stem Kale has a higher glycemic index (32) than crab meat (0).

Crustaceans, crab, alaska king, cooked, moist heat and Collards, raw types were used in this article.

Infographic

Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
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 +133.3%
Contains more PotassiumPotassium +23%
Contains more IronIron +61.7%
Contains more CopperCopper +2469.6%
Contains more ZincZinc +3528.6%
Contains more PhosphorusPhosphorus +1020%
Contains more SeleniumSelenium +2976.9%
Contains more CalciumCalcium +293.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1545%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 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 B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +364.5%
Contains more Vitamin AVitamin A +2688.9%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more FolateFolate +152.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B6 ~0.165mg

All nutrients comparison - raw data values

Nutrient Crab meat Marrow-stem Kale DV% diff.
Vitamin B12 11.5µg 0µg 479%
Vitamin K 437.1µg 364%
Copper 1.182mg 0.046mg 126%
Selenium 40µg 1.3µg 70%
Zinc 7.62mg 0.21mg 67%
Sodium 1072mg 17mg 46%
Phosphorus 280mg 25mg 36%
Protein 19.35g 3.02g 33%
Vitamin C 7.6mg 35.3mg 31%
Vitamin A 9µg 251µg 27%
Manganese 0.04mg 0.658mg 27%
Folate 51µg 129µg 20%
Cholesterol 53mg 0mg 18%
Calcium 59mg 232mg 17%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Magnesium 63mg 27mg 9%
Vitamin B2 0.055mg 0.13mg 6%
Vitamin B3 1.34mg 0.742mg 4%
Iron 0.76mg 0.47mg 4%
Choline 23.2mg 4%
Vitamin B5 0.4mg 0.267mg 3%
Calories 97kcal 32kcal 3%
Carbs 0g 5.42g 2%
Polyunsaturated fat 0.536g 0.201g 2%
Vitamin B6 0.18mg 0.165mg 1%
Potassium 262mg 213mg 1%
Fats 1.54g 0.61g 1%
Net carbs 0g 1.42g N/A
Sugar 0.46g N/A
Vitamin B1 0.053mg 0.054mg 0%
Saturated fat 0.133g 0.055g 0%
Monounsaturated fat 0.185g 0.03g 0%
Tryptophan 0.269mg 0.031mg 0%
Threonine 0.783mg 0.086mg 0%
Isoleucine 0.938mg 0.1mg 0%
Leucine 1.536mg 0.151mg 0%
Lysine 1.684mg 0.117mg 0%
Methionine 0.545mg 0.033mg 0%
Phenylalanine 0.817mg 0.087mg 0%
Valine 0.91mg 0.12mg 0%
Histidine 0.393mg 0.047mg 0%
Omega-3 - EPA 0.295g 0g N/A
Omega-3 - DHA 0.118g 0g N/A
Omega-3 - DPA 0.031g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 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 +540.7%
Contains more FatsFats +152.5%
Contains more OtherOther +17.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 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 +516.7%
Contains more Poly. FatPolyunsaturated fat +166.7%
Contains less Sat. FatSaturated fat -58.6%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.