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  6. Fish sauce vs. Marrow-stem Kale

Fish sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between fish sauce and marrow-stem Kale

  • Fish sauce has more magnesium, vitamin B12, and vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than fish sauce.
  • Marrow-stem Kale contains less sodium.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of fish sauce is 0.

Specific food types used in this comparison are Sauce, fish, ready-to-serve and Collards, raw.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +548.1%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +66%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +439.5%
Contains more PhosphorusPhosphorus +257.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +182.4%
~equal in Copper ~0.046mg
~equal in Zinc ~0.21mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 +211.7%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6960%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B5Vitamin B5 +126.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +152.9%
Contains more CholineCholine +75.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +67.5%
Contains more OtherOther +1420.3%
Contains more FatsFats +6000%
Contains more CarbsCarbs +48.9%
Contains more WaterWater +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +6600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Sodium 7851mg 17mg 341%
Vitamin C 0.5mg 35.3mg 39%
Magnesium 175mg 27mg 35%
Vitamin A 4µg 251µg 27%
Folate 51µg 129µg 20%
Vitamin B12 0.48µg 0µg 20%
Calcium 43mg 232mg 19%
Manganese 0.233mg 0.658mg 18%
Vitamin B6 0.396mg 0.165mg 18%
Fiber 0g 4g 16%
Vitamin E 0mg 2.26mg 15%
Selenium 9.1µg 1.3µg 14%
Vitamin B3 2.313mg 0.742mg 10%
Vitamin B2 0.057mg 0.13mg 6%
Iron 0.78mg 0.47mg 4%
Vitamin B1 0.012mg 0.054mg 4%
Protein 5.06g 3.02g 4%
Phosphorus 7mg 25mg 3%
Vitamin B5 0.118mg 0.267mg 3%
Choline 13.2mg 23.2mg 2%
Potassium 288mg 213mg 2%
Carbs 3.64g 5.42g 1%
Polyunsaturated fat 0.003g 0.201g 1%
Fats 0.01g 0.61g 1%
Calories 35kcal 32kcal 0%
Net carbs 3.64g 1.42g N/A
Sugar 3.64g 0.46g N/A
Copper 0.05mg 0.046mg 0%
Zinc 0.2mg 0.21mg 0%
Saturated fat 0.003g 0.055g 0%
Monounsaturated fat 0.002g 0.03g 0%
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 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

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

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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
20%
Fish sauce
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
132%
Fish sauce
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 7834mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.