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  6. Marrow-stem Kale vs. Sea bass

Marrow-stem Kale vs. Sea bass — In-Depth Nutrition Comparison

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How are marrow-stem Kale and sea bass different?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, folate, manganese, calcium, and fiber; however, sea bass is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index (0) than marrow-stem Kale (32).

Collards, raw and Fish, bass, striped, cooked, dry heat are the varieties used in this article.

Infographic

Marrow-stem Kale vs Sea bass 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +1121.1%
Contains more CopperCopper +15%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +3363.2%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +54%
Contains more IronIron +129.8%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +916%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +709.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1190%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +113%
Contains more Vitamin B3Vitamin B3 +244.7%
Contains more Vitamin B5Vitamin B5 +224%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Sea bass DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 4.41µg 184%
Selenium 1.3µg 46.8µg 83%
Protein 3.02g 22.73g 39%
Vitamin C 35.3mg 0mg 39%
Cholesterol 0mg 103mg 34%
Phosphorus 25mg 254mg 33%
Folate 129µg 10µg 30%
Manganese 0.658mg 0.019mg 28%
Vitamin A 251µg 31µg 24%
Calcium 232mg 19mg 21%
Fiber 4g 0g 16%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 0.346mg 14%
Vitamin B5 0.267mg 0.865mg 12%
Vitamin B3 0.742mg 2.558mg 11%
Iron 0.47mg 1.08mg 8%
Vitamin B2 0.13mg 0.037mg 7%
Magnesium 27mg 51mg 6%
Polyunsaturated fat 0.201g 1.005g 5%
Calories 32kcal 124kcal 5%
Vitamin B1 0.054mg 0.115mg 5%
Choline 23.2mg 4%
Fats 0.61g 2.99g 4%
Potassium 213mg 328mg 3%
Zinc 0.21mg 0.51mg 3%
Saturated fat 0.055g 0.65g 3%
Sodium 17mg 88mg 3%
Carbs 5.42g 0g 2%
Monounsaturated fat 0.03g 0.846g 2%
Copper 0.046mg 0.04mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g N/A
Tryptophan 0.031mg 0.255mg 0%
Threonine 0.086mg 0.997mg 0%
Isoleucine 0.1mg 1.047mg 0%
Leucine 0.151mg 1.848mg 0%
Lysine 0.117mg 2.088mg 0%
Methionine 0.033mg 0.673mg 0%
Phenylalanine 0.087mg 0.887mg 0%
Valine 0.12mg 1.171mg 0%
Histidine 0.047mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.2%
Contains more OtherOther +44.6%
Contains more ProteinProtein +652.6%
Contains more FatsFats +390.2%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2720%
Contains more Poly. FatPolyunsaturated fat +400%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.