Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sardine
  5. Compare
  6. Sardine vs. Marrow-stem Kale

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

Compare

How are sardine and marrow-stem Kale different?

  • Sardine is higher in vitamin B12, selenium, phosphorus, vitamin D, and iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin B12 for sardine is 373% higher.
  • Sardine has a lower glycemic index (0) than marrow-stem Kale (32).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Collards, raw are the varieties used in this article.

Infographic

Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +44.4%
Contains more CalciumCalcium +64.7%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +521.3%
Contains more CopperCopper +304.3%
Contains more ZincZinc +523.8%
Contains more PhosphorusPhosphorus +1860%
Contains more SeleniumSelenium +3953.8%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +509.3%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +48.1%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +606.9%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +223.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +684.4%
Contains more Vitamin EVitamin E +10.8%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +1190%
~equal in Vitamin B6 ~0.165mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +715.2%
Contains more FatsFats +1777%
Contains more OtherOther +224.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +12796.7%
Contains more Poly. FatPolyunsaturated fat +2461.2%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Marrow-stem Kale
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Marrow-stem Kale DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin K 2.6µg 437.1µg 362%
Selenium 52.7µg 1.3µg 93%
Phosphorus 490mg 25mg 66%
Cholesterol 142mg 0mg 47%
Protein 24.62g 3.02g 43%
Vitamin C 0mg 35.3mg 39%
Polyunsaturated fat 5.148g 0.201g 33%
Iron 2.92mg 0.47mg 31%
Folate 10µg 129µg 30%
Vitamin B3 5.245mg 0.742mg 28%
Vitamin D 193IU 0IU 24%
Manganese 0.108mg 0.658mg 24%
Vitamin D 4.8µg 0µg 24%
Vitamin A 32µg 251µg 24%
Fats 11.45g 0.61g 17%
Copper 0.186mg 0.046mg 16%
Fiber 0g 4g 16%
Calcium 382mg 232mg 15%
Sodium 307mg 17mg 13%
Zinc 1.31mg 0.21mg 10%
Monounsaturated fat 3.869g 0.03g 10%
Choline 75mg 23.2mg 9%
Calories 208kcal 32kcal 9%
Vitamin B5 0.642mg 0.267mg 8%
Saturated fat 1.528g 0.055g 7%
Vitamin B2 0.227mg 0.13mg 7%
Potassium 397mg 213mg 5%
Magnesium 39mg 27mg 3%
Vitamin B1 0.08mg 0.054mg 2%
Carbs 0g 5.42g 2%
Vitamin E 2.04mg 2.26mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B6 0.167mg 0.165mg 0%
Tryptophan 0.276mg 0.031mg 0%
Threonine 1.079mg 0.086mg 0%
Isoleucine 1.134mg 0.1mg 0%
Leucine 2.001mg 0.151mg 0%
Lysine 2.26mg 0.117mg 0%
Methionine 0.729mg 0.033mg 0%
Phenylalanine 0.961mg 0.087mg 0%
Valine 1.268mg 0.12mg 0%
Histidine 0.725mg 0.047mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sardine
Sardine vs Tuna Bluefin
Tuna Bluefin
Sardine
Sardine vs Swordfish
Swordfish
Sardine
Sardine vs Shark raw
Shark raw
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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
119%
Sardine
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
94%
Sardine
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 1.473g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $6.5)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.