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  6. Caviar vs. Marrow-stem Kale

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

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Summary of differences between caviar and marrow-stem Kale

  • Caviar has more vitamin B12, iron, selenium, choline, magnesium, and vitamin B5, while marrow-stem Kale has more vitamin K and vitamin A.
  • Caviar covers your daily need for vitamin B12, 833% more than marrow-stem Kale.
  • Caviar has a lower glycemic index. The glycemic index of caviar is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Fish, caviar, black, and red, granular and Collards, raw.

Infographic

Caviar 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.
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +1011.1%
Contains more CalciumCalcium +18.5%
Contains more IronIron +2427.7%
Contains more CopperCopper +139.1%
Contains more ZincZinc +352.4%
Contains more PhosphorusPhosphorus +1324%
Contains more SeleniumSelenium +4938.5%
Contains more PotassiumPotassium +17.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1216%

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.
Caviar
Caviar
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 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 +251.9%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B5Vitamin B5 +1210.9%
Contains more Vitamin B6Vitamin B6 +93.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2015.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19.6%
Contains more Vitamin B3Vitamin B3 +518.3%
Contains more Vitamin KVitamin K +72750%
Contains more FolateFolate +158%
~equal in Vitamin A ~251µg

All nutrients comparison - raw data values

Nutrient Caviar Marrow-stem Kale DV% diff.
Vitamin B12 20µg 0µg 833%
Vitamin K 0.6µg 437.1µg 364%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 0.47mg 143%
Selenium 65.5µg 1.3µg 117%
Choline 490.9mg 23.2mg 85%
Magnesium 300mg 27mg 65%
Vitamin B5 3.5mg 0.267mg 65%
Sodium 1500mg 17mg 64%
Polyunsaturated fat 7.405g 0.201g 48%
Phosphorus 356mg 25mg 47%
Protein 24.6g 3.02g 43%
Vitamin C 0mg 35.3mg 39%
Vitamin B2 0.62mg 0.13mg 38%
Fats 17.9g 0.61g 27%
Manganese 0.05mg 0.658mg 26%
Folate 50µg 129µg 20%
Saturated fat 4.06g 0.055g 18%
Fiber 0g 4g 16%
Vitamin D 2.9µg 0µg 15%
Vitamin D 117IU 0IU 15%
Vitamin B6 0.32mg 0.165mg 12%
Monounsaturated fat 4.631g 0.03g 12%
Calories 264kcal 32kcal 12%
Vitamin B1 0.19mg 0.054mg 11%
Zinc 0.95mg 0.21mg 7%
Copper 0.11mg 0.046mg 7%
Vitamin B3 0.12mg 0.742mg 4%
Calcium 275mg 232mg 4%
Vitamin E 1.89mg 2.26mg 2%
Vitamin A 271µg 251µg 2%
Potassium 181mg 213mg 1%
Carbs 4g 5.42g 0%
Net carbs 4g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.323mg 0.031mg 0%
Threonine 1.263mg 0.086mg 0%
Isoleucine 1.035mg 0.1mg 0%
Leucine 2.133mg 0.151mg 0%
Lysine 1.834mg 0.117mg 0%
Methionine 0.646mg 0.033mg 0%
Phenylalanine 1.071mg 0.087mg 0%
Valine 1.263mg 0.12mg 0%
Histidine 0.649mg 0.047mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +714.6%
Contains more FatsFats +2834.4%
Contains more OtherOther +351.1%
Contains more CarbsCarbs +35.5%
Contains more WaterWater +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +15336.7%
Contains more Poly. FatPolyunsaturated fat +3584.1%
Contains less Sat. FatSaturated fat -98.6%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.