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  6. Lobster Raw vs. Marrow-stem Kale

Lobster Raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are lobster Raw and marrow-stem Kale different?

  • Lobster Raw is richer in copper, selenium, vitamin B12, and zinc, while marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than lobster Raw.
  • Marrow-stem Kale is lower in cholesterol.
  • Marrow-stem Kale has a higher glycemic index (32) than lobster Raw (0).

Crustaceans, lobster, northern, raw and Collards, raw types were used in this article.

Infographic

Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +40.7%
Contains more CopperCopper +2832.6%
Contains more ZincZinc +1581%
Contains more PhosphorusPhosphorus +544%
Contains more SeleniumSelenium +4792.3%
Contains more CalciumCalcium +176.2%
Contains more IronIron +80.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1075%
~equal in Potassium ~213mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 +114.4%
Contains more Vitamin B5Vitamin B5 +442.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +203%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1190%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Copper 1.349mg 0.046mg 145%
Selenium 63.6µg 1.3µg 113%
Vitamin B12 1.25µg 0µg 52%
Cholesterol 127mg 0mg 42%
Vitamin C 0mg 35.3mg 39%
Folate 10µg 129µg 30%
Zinc 3.53mg 0.21mg 30%
Vitamin A 1µg 251µg 28%
Protein 16.52g 3.02g 27%
Manganese 0.056mg 0.658mg 26%
Vitamin B5 1.449mg 0.267mg 24%
Phosphorus 161mg 25mg 19%
Sodium 423mg 17mg 18%
Fiber 0g 4g 16%
Calcium 84mg 232mg 15%
Vitamin E 0.87mg 2.26mg 9%
Vitamin B2 0.014mg 0.13mg 9%
Choline 70.3mg 23.2mg 9%
Vitamin B6 0.104mg 0.165mg 5%
Vitamin B3 1.591mg 0.742mg 5%
Iron 0.26mg 0.47mg 3%
Magnesium 38mg 27mg 3%
Vitamin B1 0.02mg 0.054mg 3%
Calories 77kcal 32kcal 2%
Carbs 0g 5.42g 2%
Saturated fat 0.181g 0.055g 1%
Polyunsaturated fat 0.296g 0.201g 1%
Fats 0.75g 0.61g 0%
Net carbs 0g 1.42g N/A
Vitamin D 1IU 0IU 0%
Potassium 200mg 213mg 0%
Sugar 0g 0.46g N/A
Trans fat 0.011g 0g N/A
Monounsaturated fat 0.22g 0.03g 0%
Tryptophan 0.215mg 0.031mg 0%
Threonine 0.654mg 0.086mg 0%
Isoleucine 0.723mg 0.1mg 0%
Leucine 1.197mg 0.151mg 0%
Lysine 1.24mg 0.117mg 0%
Methionine 0.413mg 0.033mg 0%
Phenylalanine 0.68mg 0.087mg 0%
Valine 0.741mg 0.12mg 0%
Histidine 0.413mg 0.047mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +447%
Contains more FatsFats +23%
Contains more OtherOther +33.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 +633.3%
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains less Sat. FatSaturated fat -69.6%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.