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  6. Halibut raw vs. Marrow-stem Kale

Halibut raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are halibut raw and marrow-stem Kale different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Halibut raw has a lower glycemic index (0) than marrow-stem Kale (32).

Fish, halibut, Greenland, raw and Collards, raw are the varieties used in this article.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +25.8%
Contains more IronIron +40.4%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +556%
Contains more SeleniumSelenium +2707.7%
Contains more CalciumCalcium +7633.3%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +5383.3%
~equal in Magnesium ~27mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 B3Vitamin B3 +102.2%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +166.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1692.9%
Contains more Vitamin EVitamin E +209.6%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +12800%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Halibut raw Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 1.3µg 64%
Vitamin B12 1µg 0µg 42%
Vitamin C 0mg 35.3mg 39%
Folate 1µg 129µg 32%
Manganese 0.012mg 0.658mg 28%
Vitamin A 14µg 251µg 26%
Protein 14.37g 3.02g 23%
Calcium 3mg 232mg 23%
Monounsaturated fat 8.378g 0.03g 21%
Vitamin B6 0.42mg 0.165mg 20%
Phosphorus 164mg 25mg 20%
Fats 13.84g 0.61g 20%
Fiber 0g 4g 16%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.055g 11%
Vitamin E 0.73mg 2.26mg 10%
Calories 186kcal 32kcal 8%
Polyunsaturated fat 1.367g 0.201g 8%
Choline 61.8mg 23.2mg 7%
Vitamin B3 1.5mg 0.742mg 5%
Vitamin B2 0.08mg 0.13mg 4%
Sodium 80mg 17mg 3%
Copper 0.03mg 0.046mg 2%
Iron 0.66mg 0.47mg 2%
Potassium 268mg 213mg 2%
Carbs 0g 5.42g 2%
Zinc 0.4mg 0.21mg 2%
Vitamin B1 0.06mg 0.054mg 1%
Net carbs 0g 1.42g N/A
Magnesium 26mg 27mg 0%
Sugar 0g 0.46g N/A
Vitamin B5 0.25mg 0.267mg 0%
Tryptophan 0.161mg 0.031mg 0%
Threonine 0.63mg 0.086mg 0%
Isoleucine 0.662mg 0.1mg 0%
Leucine 1.168mg 0.151mg 0%
Lysine 1.32mg 0.117mg 0%
Methionine 0.425mg 0.033mg 0%
Phenylalanine 0.561mg 0.087mg 0%
Valine 0.74mg 0.12mg 0%
Histidine 0.423mg 0.047mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +375.8%
Contains more FatsFats +2168.9%
Contains more OtherOther +14.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +27826.7%
Contains more Poly. FatPolyunsaturated fat +580.1%
Contains less Sat. FatSaturated fat -97.7%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.