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Marrow-stem Kale vs. Chinook salmon — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and chinook salmon

  • Marrow-stem Kale is higher in vitamin A, vitamin C, manganese, and folate; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Marrow-stem Kale has 35 times more manganese than chinook salmon. While marrow-stem Kale has 0.658mg of manganese, chinook salmon has only 0.019mg.
  • Chinook salmon has a lower glycemic index (0) than marrow-stem Kale (32).

The food types used in this comparison are Collards, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Marrow-stem Kale vs Chinook salmon infographic
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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% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +728.6%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +3363.2%
Contains more MagnesiumMagnesium +351.9%
Contains more PotassiumPotassium +137.1%
Contains more IronIron +93.6%
Contains more CopperCopper +15.2%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +1384%
Contains more SeleniumSelenium +3500%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +761%
Contains more Vitamin AVitamin A +68.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +268.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +1253.8%
Contains more Vitamin B5Vitamin B5 +224%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%
Contains more OtherOther +-128.3%
Contains more ProteinProtein +751.7%
Contains more FatsFats +2093.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +19040%
Contains more Poly. FatPolyunsaturated fat +1224.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chinook salmon DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 2.87µg 120%
Selenium 1.3µg 46.8µg 83%
Vitamin B3 0.742mg 10.045mg 58%
Phosphorus 25mg 371mg 49%
Protein 3.02g 25.72g 45%
Vitamin C 35.3mg 4.1mg 35%
Cholesterol 0mg 85mg 28%
Manganese 0.658mg 0.019mg 28%
Folate 129µg 35µg 24%
Vitamin B6 0.165mg 0.462mg 23%
Magnesium 27mg 122mg 23%
Calcium 232mg 28mg 20%
Fats 0.61g 13.38g 20%
Polyunsaturated fat 0.201g 2.662g 16%
Fiber 4g 0g 16%
Vitamin E 2.26mg 15%
Monounsaturated fat 0.03g 5.742g 14%
Saturated fat 0.055g 3.214g 14%
Vitamin B5 0.267mg 0.865mg 12%
Vitamin A 251µg 149µg 11%
Calories 32kcal 231kcal 10%
Potassium 213mg 505mg 9%
Iron 0.47mg 0.91mg 6%
Choline 23.2mg 4%
Zinc 0.21mg 0.56mg 3%
Vitamin B2 0.13mg 0.154mg 2%
Sodium 17mg 60mg 2%
Carbs 5.42g 0g 2%
Vitamin B1 0.054mg 0.044mg 1%
Copper 0.046mg 0.053mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.288mg 0%
Threonine 0.086mg 1.127mg 0%
Isoleucine 0.1mg 1.185mg 0%
Leucine 0.151mg 2.09mg 0%
Lysine 0.117mg 2.362mg 0%
Methionine 0.033mg 0.761mg 0%
Phenylalanine 0.087mg 1.004mg 0%
Valine 0.12mg 1.325mg 0%
Histidine 0.047mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chinook salmon
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
120%
Marrow-stem Kale
65%
Chinook salmon
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 3.159g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $14.5)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
?
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.