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  6. Marrow-stem Kale vs. Cod

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

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What are the main differences between marrow-stem Kale and cod?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium, yet cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3055% higher.
  • Marrow-stem Kale has 4371 times more vitamin K than cod. Marrow-stem Kale has 437.1µg of vitamin K, while cod has 0.1µg.
  • Cod has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Marrow-stem Kale vs Cod 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% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +1350%
Contains more IronIron +23.7%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +4286.7%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +93.9%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +712%
Contains more SeleniumSelenium +2446.2%

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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +3430%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +253.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +1742.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin B5Vitamin B5 +57203.4%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cod DV% diff.
Vitamin B5 0.267mg 153mg 3055%
Vitamin K 437.1µg 0.1µg 364%
Selenium 1.3µg 33.1µg 58%
Vitamin C 35.3mg 1mg 38%
Vitamin B12 0µg 0.91µg 38%
Folate 129µg 7µg 31%
Protein 3.02g 17.81g 30%
Manganese 0.658mg 0.015mg 28%
Vitamin A 251µg 12µg 27%
Phosphorus 25mg 203mg 25%
Calcium 232mg 16mg 22%
Fiber 4g 0g 16%
Cholesterol 0mg 43mg 14%
Vitamin E 2.26mg 0.64mg 11%
Choline 23.2mg 65.2mg 8%
Vitamin B3 0.742mg 2.063mg 8%
Vitamin B6 0.165mg 0.245mg 6%
Potassium 213mg 413mg 6%
Vitamin B2 0.13mg 0.065mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Calories 32kcal 82kcal 3%
Vitamin B1 0.054mg 0.076mg 2%
Sodium 17mg 54mg 2%
Zinc 0.21mg 0.45mg 2%
Copper 0.046mg 0.028mg 2%
Carbs 5.42g 0g 2%
Iron 0.47mg 0.38mg 1%
Magnesium 27mg 32mg 1%
Fats 0.61g 0.67g 0%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Saturated fat 0.055g 0.131g 0%
Monounsaturated fat 0.03g 0.094g 0%
Polyunsaturated fat 0.201g 0.231g 0%
Tryptophan 0.031mg 0.199mg 0%
Threonine 0.086mg 0.781mg 0%
Isoleucine 0.1mg 0.821mg 0%
Leucine 0.151mg 1.447mg 0%
Lysine 0.117mg 1.635mg 0%
Methionine 0.033mg 0.527mg 0%
Phenylalanine 0.087mg 0.695mg 0%
Valine 0.12mg 0.917mg 0%
Histidine 0.047mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +343.3%
Contains more ProteinProtein +489.7%
~equal in Fats ~0.67g
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +14.9%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.