Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between mackerel and marrow-stem Kale

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Marrow-stem Kale has less cholesterol.
  • Mackerel has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Fish, mackerel, salted and Collards, raw.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +122.2%
Contains more PotassiumPotassium +144.1%
Contains more IronIron +197.9%
Contains more CopperCopper +117.4%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +916%
Contains more SeleniumSelenium +5546.2%
Contains more CalciumCalcium +251.5%
Contains less SodiumSodium -99.6%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +344.7%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +337.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +434%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin KVitamin K +5503.8%
Contains more FolateFolate +760%
~equal in Vitamin E ~2.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +512.6%
Contains more FatsFats +4014.8%
Contains more OtherOther +907.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +108.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +27633.3%
Contains more Poly. FatPolyunsaturated fat +2989.6%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Marrow-stem Kale DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin K 7.8µg 437.1µg 358%
Sodium 4450mg 17mg 193%
Selenium 73.4µg 1.3µg 131%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.201g 40%
Vitamin C 0mg 35.3mg 39%
Fats 25.1g 0.61g 38%
Phosphorus 254mg 25mg 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.055g 32%
Protein 18.5g 3.02g 31%
Manganese 0.658mg 29%
Folate 15µg 129µg 29%
Vitamin A 47µg 251µg 23%
Monounsaturated fat 8.32g 0.03g 21%
Vitamin B6 0.41mg 0.165mg 19%
Calcium 66mg 232mg 17%
Vitamin B3 3.3mg 0.742mg 16%
Fiber 0g 4g 16%
Calories 305kcal 32kcal 14%
Choline 101.6mg 23.2mg 14%
Iron 1.4mg 0.47mg 12%
Potassium 520mg 213mg 9%
Magnesium 60mg 27mg 8%
Zinc 1.1mg 0.21mg 8%
Copper 0.1mg 0.046mg 6%
Vitamin B2 0.19mg 0.13mg 5%
Vitamin B5 0.267mg 5%
Vitamin B1 0.02mg 0.054mg 3%
Carbs 0g 5.42g 2%
Vitamin E 2.38mg 2.26mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
172%
Mackerel
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
131%
Mackerel
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 4433mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 7.093g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $6.5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.