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  6. Crab vs. Marrow-stem Kale

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

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Important differences between crab and marrow-stem Kale

  • Crab has more vitamin B12, copper, selenium, zinc, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale contains less cholesterol.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of crab is 0.

The food varieties used in the comparison are Crustaceans, crab, blue, canned and Collards, raw.

Infographic

Crab 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.
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
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 +33.3%
Contains more PotassiumPotassium +21.6%
Contains more CopperCopper +1669.6%
Contains more ZincZinc +1714.3%
Contains more PhosphorusPhosphorus +836%
Contains more SeleniumSelenium +3200%
Contains more CalciumCalcium +154.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +789.2%
~equal in Iron ~0.47mg

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.
Crab
Crab
4
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
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 +270.2%
Contains more Vitamin B5Vitamin B5 +273.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.7%
Contains more Vitamin CVitamin C +969.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +22.8%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +152.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg

All nutrients comparison - raw data values

Nutrient Crab Marrow-stem Kale DV% diff.
Vitamin K 0.3µg 437.1µg 364%
Vitamin B12 3.33µg 0µg 139%
Copper 0.814mg 0.046mg 85%
Selenium 42.9µg 1.3µg 76%
Vitamin C 3.3mg 35.3mg 36%
Zinc 3.81mg 0.21mg 33%
Cholesterol 97mg 0mg 32%
Protein 17.88g 3.02g 30%
Phosphorus 234mg 25mg 30%
Vitamin A 1µg 251µg 28%
Manganese 0.074mg 0.658mg 25%
Sodium 563mg 17mg 24%
Folate 51µg 129µg 20%
Fiber 0g 4g 16%
Vitamin B5 0.997mg 0.267mg 15%
Calcium 91mg 232mg 14%
Vitamin B3 2.747mg 0.742mg 13%
Choline 80.9mg 23.2mg 10%
Vitamin B2 0.093mg 0.13mg 3%
Vitamin B1 0.023mg 0.054mg 3%
Calories 83kcal 32kcal 3%
Vitamin E 1.84mg 2.26mg 3%
Magnesium 36mg 27mg 2%
Carbs 0g 5.42g 2%
Potassium 259mg 213mg 1%
Vitamin B6 0.156mg 0.165mg 1%
Saturated fat 0.201g 0.055g 1%
Fats 0.74g 0.61g 0%
Net carbs 0g 1.42g N/A
Iron 0.5mg 0.47mg 0%
Sugar 0g 0.46g N/A
Trans fat 0.014g 0g N/A
Monounsaturated fat 0.129g 0.03g 0%
Polyunsaturated fat 0.258g 0.201g 0%
Tryptophan 0.226mg 0.031mg 0%
Threonine 0.727mg 0.086mg 0%
Isoleucine 0.776mg 0.1mg 0%
Leucine 1.307mg 0.151mg 0%
Lysine 1.386mg 0.117mg 0%
Methionine 0.452mg 0.033mg 0%
Phenylalanine 0.708mg 0.087mg 0%
Valine 0.806mg 0.12mg 0%
Histidine 0.393mg 0.047mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 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 +492.1%
Contains more FatsFats +21.3%
Contains more OtherOther +27.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 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 +330%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -72.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.