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  6. Rainbow trout vs. Marrow-stem Kale

Rainbow trout vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between rainbow trout and marrow-stem Kale

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Rainbow trout has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Collards, raw.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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 PotassiumPotassium +77%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +804%
Contains more SeleniumSelenium +1715.4%
Contains more CalciumCalcium +828%
Contains more IronIron +51.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +5881.8%
~equal in Magnesium ~27mg
~equal in Copper ~0.046mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 +122.2%
Contains more Vitamin B3Vitamin B3 +650.3%
Contains more Vitamin B5Vitamin B5 +524.3%
Contains more Vitamin B6Vitamin B6 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +180.2%
Contains more Vitamin CVitamin C +1117.2%
Contains more Vitamin AVitamin A +198.8%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +1072.7%
~equal in Vitamin E ~2.26mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 1.3µg 41%
Vitamin C 2.9mg 35.3mg 36%
Protein 19.94g 3.02g 34%
Vitamin B3 5.567mg 0.742mg 30%
Folate 11µg 129µg 30%
Phosphorus 226mg 25mg 29%
Vitamin B5 1.667mg 0.267mg 28%
Manganese 0.011mg 0.658mg 28%
Calcium 25mg 232mg 21%
Cholesterol 59mg 0mg 20%
Vitamin A 84µg 251µg 19%
Fiber 0g 4g 16%
Vitamin B6 0.34mg 0.165mg 13%
Polyunsaturated fat 1.507g 0.201g 9%
Fats 6.18g 0.61g 9%
Choline 65mg 23.2mg 8%
Vitamin B1 0.12mg 0.054mg 6%
Saturated fat 1.383g 0.055g 6%
Monounsaturated fat 1.979g 0.03g 5%
Calories 141kcal 32kcal 5%
Potassium 377mg 213mg 5%
Vitamin B2 0.09mg 0.13mg 3%
Zinc 0.45mg 0.21mg 2%
Iron 0.31mg 0.47mg 2%
Carbs 0g 5.42g 2%
Vitamin E 2.34mg 2.26mg 1%
Sodium 51mg 17mg 1%
Net carbs 0g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.46g N/A
Copper 0.046mg 0.046mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.031mg 0%
Threonine 0.915mg 0.086mg 0%
Isoleucine 0.962mg 0.1mg 0%
Leucine 1.696mg 0.151mg 0%
Lysine 1.916mg 0.117mg 0%
Methionine 0.618mg 0.033mg 0%
Phenylalanine 0.815mg 0.087mg 0%
Valine 1.075mg 0.12mg 0%
Histidine 0.614mg 0.047mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +560.3%
Contains more FatsFats +913.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more OtherOther +1562.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 +6496.7%
Contains more Poly. FatPolyunsaturated fat +649.8%
Contains less Sat. FatSaturated fat -96%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.