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  6. Marrow-stem Kale vs. Crab

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

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Important differences between marrow-stem Kale and crab

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and manganese; however, crab is richer in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale contains 2510 times more vitamin A than crab. Marrow-stem Kale contains 5019IU of vitamin A, while crab contains 2IU.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of crab is 0.

The food varieties used in the comparison are Collards, raw and Crustaceans, crab, blue, canned.

Infographic

Marrow-stem Kale vs Crab 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%
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more CalciumCalcium +154.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +789.2%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +21.6%
Contains more CopperCopper +1669.6%
Contains more ZincZinc +1714.3%
Contains more PhosphorusPhosphorus +836%
Contains more SeleniumSelenium +3200%
~equal in Iron ~0.5mg

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%
Crab
Crab
4
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +969.7%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +22.8%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +145600%
Contains more FolateFolate +152.9%
Contains more Vitamin B3Vitamin B3 +270.2%
Contains more Vitamin B5Vitamin B5 +273.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg

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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.5%
Contains more ProteinProtein +492.1%
Contains more FatsFats +21.3%
Contains more OtherOther +27.1%

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +330%
Contains more Poly. FatPolyunsaturated fat +28.4%

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 Crab
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Crab DV% diff.
Vitamin K 437.1µg 0.3µg 364%
Vitamin B12 0µg 3.33µg 139%
Copper 0.046mg 0.814mg 85%
Selenium 1.3µg 42.9µg 76%
Vitamin C 35.3mg 3.3mg 36%
Zinc 0.21mg 3.81mg 33%
Cholesterol 0mg 97mg 32%
Protein 3.02g 17.88g 30%
Phosphorus 25mg 234mg 30%
Vitamin A 251µg 1µg 28%
Manganese 0.658mg 0.074mg 25%
Sodium 17mg 563mg 24%
Folate 129µg 51µg 20%
Fiber 4g 0g 16%
Vitamin B5 0.267mg 0.997mg 15%
Calcium 232mg 91mg 14%
Vitamin B3 0.742mg 2.747mg 13%
Choline 23.2mg 80.9mg 10%
Vitamin B2 0.13mg 0.093mg 3%
Vitamin B1 0.054mg 0.023mg 3%
Calories 32kcal 83kcal 3%
Vitamin E 2.26mg 1.84mg 3%
Magnesium 27mg 36mg 2%
Carbs 5.42g 0g 2%
Potassium 213mg 259mg 1%
Vitamin B6 0.165mg 0.156mg 1%
Saturated fat 0.055g 0.201g 1%
Fats 0.61g 0.74g 0%
Net carbs 1.42g 0g N/A
Iron 0.47mg 0.5mg 0%
Sugar 0.46g 0g N/A
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.03g 0.129g 0%
Polyunsaturated fat 0.201g 0.258g 0%
Tryptophan 0.031mg 0.226mg 0%
Threonine 0.086mg 0.727mg 0%
Isoleucine 0.1mg 0.776mg 0%
Leucine 0.151mg 1.307mg 0%
Lysine 0.117mg 1.386mg 0%
Methionine 0.033mg 0.452mg 0%
Phenylalanine 0.087mg 0.708mg 0%
Valine 0.12mg 0.806mg 0%
Histidine 0.047mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Crab
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
56%
Crab
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 546mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.146g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $11.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.