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Cod liver oil vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between Cod liver oil and Marrow-stem Kale

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Marrow-stem Kale is richer in Vitamin C, Folate, Manganese, Calcium, Fiber, and Vitamin B6.
  • Cod liver oil covers your daily Vitamin A RAE needs 3305% more than Marrow-stem Kale.
  • Marrow-stem Kale contains less Cholesterol.

Specific food types used in this comparison are Fish oil, cod liver and Collards, raw.

Infographic

Cod liver oil 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
:
Contains more Vitamin A +1892.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin A +1892.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +16293.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +16293.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +155603.3%
Contains more Polyunsaturated fat +11114.4%
Contains less Saturated Fat -99.8%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +155603.3%
Contains more Polyunsaturated fat +11114.4%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Marrow-stem Kale Opinion
Net carbs 0g 1.42g Marrow-stem Kale
Protein 0g 3.02g Marrow-stem Kale
Fats 100g 0.61g Cod liver oil
Carbs 0g 5.42g Marrow-stem Kale
Calories 902kcal 32kcal Cod liver oil
Sugar 0.46g Cod liver oil
Fiber 0g 4g Marrow-stem Kale
Calcium 0mg 232mg Marrow-stem Kale
Iron 0mg 0.47mg Marrow-stem Kale
Magnesium 0mg 27mg Marrow-stem Kale
Phosphorus 0mg 25mg Marrow-stem Kale
Potassium 0mg 213mg Marrow-stem Kale
Sodium 0mg 17mg Cod liver oil
Zinc 0mg 0.21mg Marrow-stem Kale
Copper 0mg 0.046mg Marrow-stem Kale
Manganese 0mg 0.658mg Marrow-stem Kale
Selenium 0µg 1.3µg Marrow-stem Kale
Vitamin A 100000IU 5019IU Cod liver oil
Vitamin A RAE 30000µg 251µg Cod liver oil
Vitamin E 2.26mg Marrow-stem Kale
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.054mg Marrow-stem Kale
Vitamin B2 0mg 0.13mg Marrow-stem Kale
Vitamin B3 0mg 0.742mg Marrow-stem Kale
Vitamin B5 0mg 0.267mg Marrow-stem Kale
Vitamin B6 0mg 0.165mg Marrow-stem Kale
Folate 0µg 129µg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Cholesterol 570mg 0mg Marrow-stem Kale
Saturated Fat 22.608g 0.055g Marrow-stem Kale
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 0.03g Cod liver oil
Polyunsaturated fat 22.541g 0.201g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1125%
Cod liver oil
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
0%
Cod liver oil
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 22.553g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $4.5)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 32)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.