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  6. Mackerel vs. Marrow-stem Kale

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

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How are mackerel and marrow-stem Kale different?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6, while marrow-stem Kale is higher in vitamin A, vitamin C, folate, and manganese.
  • Mackerel covers your daily need for vitamin B12, 792% more than marrow-stem Kale.
  • Marrow-stem Kale has a higher glycemic index (32) than mackerel (0).

Fish, mackerel, Atlantic, cooked, dry heat and Collards, raw types were used in this article.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +259.3%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +234%
Contains more CopperCopper +104.3%
Contains more ZincZinc +347.6%
Contains more PhosphorusPhosphorus +1012%
Contains more SeleniumSelenium +3869.2%
Contains more CalciumCalcium +1446.7%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +3190%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 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 B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +216.9%
Contains more Vitamin B3Vitamin B3 +823.2%
Contains more Vitamin B5Vitamin B5 +270.8%
Contains more Vitamin B6Vitamin B6 +178.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +364.8%
Contains more FolateFolate +6350%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Marrow-stem Kale DV% diff.
Vitamin B12 19µg 0µg 792%
Vitamin K 437.1µg 364%
Selenium 51.6µg 1.3µg 91%
Protein 23.85g 3.02g 42%
Vitamin C 0.4mg 35.3mg 39%
Vitamin B3 6.85mg 0.742mg 38%
Phosphorus 278mg 25mg 36%
Folate 2µg 129µg 32%
Manganese 0.02mg 0.658mg 28%
Polyunsaturated fat 4.3g 0.201g 27%
Fats 17.81g 0.61g 26%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.46mg 0.165mg 23%
Calcium 15mg 232mg 22%
Vitamin A 54µg 251µg 22%
Vitamin B2 0.412mg 0.13mg 22%
Saturated fat 4.176g 0.055g 19%
Magnesium 97mg 27mg 17%
Monounsaturated fat 7.006g 0.03g 17%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Iron 1.57mg 0.47mg 14%
Vitamin B5 0.99mg 0.267mg 14%
Calories 262kcal 32kcal 12%
Vitamin B1 0.159mg 0.054mg 9%
Zinc 0.94mg 0.21mg 7%
Potassium 401mg 213mg 6%
Copper 0.094mg 0.046mg 5%
Choline 23.2mg 4%
Sodium 83mg 17mg 3%
Carbs 0g 5.42g 2%
Net carbs 0g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.267mg 0.031mg 0%
Threonine 1.045mg 0.086mg 0%
Isoleucine 1.099mg 0.1mg 0%
Leucine 1.938mg 0.151mg 0%
Lysine 2.19mg 0.117mg 0%
Methionine 0.706mg 0.033mg 0%
Phenylalanine 0.931mg 0.087mg 0%
Valine 1.228mg 0.12mg 0%
Histidine 0.702mg 0.047mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +689.7%
Contains more FatsFats +2819.7%
Contains more OtherOther +281.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +23253.3%
Contains more Poly. FatPolyunsaturated fat +2039.3%
Contains less Sat. FatSaturated fat -98.7%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.