Marrow-stem Kale vs. Mackerel — In-Depth Nutrition Comparison
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How are marrow-stem Kale and mackerel different?
- Marrow-stem Kale is richer in vitamin A, vitamin C, folate, and manganese, while mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
- Mackerel covers your daily need for vitamin B12, 792% more than marrow-stem Kale.
- Marrow-stem Kale contains 88 times more vitamin C than mackerel. Marrow-stem Kale contains 35.3mg of vitamin C, while mackerel contains 0.4mg.
- Marrow-stem Kale has a higher glycemic index (32) than mackerel (0).
Collards, raw and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.
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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.
| Contains more CalciumCalcium | +1446.7% |
| Contains less SodiumSodium | -79.5% |
| Contains more ManganeseManganese | +3190% |
| Contains more MagnesiumMagnesium | +259.3% |
| Contains more PotassiumPotassium | +88.3% |
| Contains more IronIron | +234% |
| Contains more CopperCopper | +104.3% |
| Contains more ZincZinc | +347.6% |
| Contains more PhosphorusPhosphorus | +1012% |
| Contains more SeleniumSelenium | +3869.2% |
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.
| Contains more Vitamin CVitamin C | +8725% |
| Contains more Vitamin AVitamin A | +364.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.4% |
| Contains more Vitamin B2Vitamin B2 | +216.9% |
| Contains more Vitamin B3Vitamin B3 | +823.2% |
| Contains more Vitamin B5Vitamin B5 | +270.8% |
| Contains more Vitamin B6Vitamin B6 | +178.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Vitamin K | 437.1µg | 364% | |
| Selenium | 1.3µg | 51.6µg | 91% |
| Protein | 3.02g | 23.85g | 42% |
| Vitamin C | 35.3mg | 0.4mg | 39% |
| Vitamin B3 | 0.742mg | 6.85mg | 38% |
| Phosphorus | 25mg | 278mg | 36% |
| Folate | 129µg | 2µg | 32% |
| Manganese | 0.658mg | 0.02mg | 28% |
| Polyunsaturated fat | 0.201g | 4.3g | 27% |
| Fats | 0.61g | 17.81g | 26% |
| Cholesterol | 0mg | 75mg | 25% |
| Vitamin B6 | 0.165mg | 0.46mg | 23% |
| Calcium | 232mg | 15mg | 22% |
| Vitamin A | 251µg | 54µg | 22% |
| Vitamin B2 | 0.13mg | 0.412mg | 22% |
| Saturated fat | 0.055g | 4.176g | 19% |
| Magnesium | 27mg | 97mg | 17% |
| Monounsaturated fat | 0.03g | 7.006g | 17% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Iron | 0.47mg | 1.57mg | 14% |
| Vitamin B5 | 0.267mg | 0.99mg | 14% |
| Calories | 32kcal | 262kcal | 12% |
| Vitamin B1 | 0.054mg | 0.159mg | 9% |
| Zinc | 0.21mg | 0.94mg | 7% |
| Potassium | 213mg | 401mg | 6% |
| Copper | 0.046mg | 0.094mg | 5% |
| Choline | 23.2mg | 4% | |
| Sodium | 17mg | 83mg | 3% |
| Carbs | 5.42g | 0g | 2% |
| Net carbs | 1.42g | 0g | N/A |
| Sugar | 0.46g | N/A | |
| Tryptophan | 0.031mg | 0.267mg | 0% |
| Threonine | 0.086mg | 1.045mg | 0% |
| Isoleucine | 0.1mg | 1.099mg | 0% |
| Leucine | 0.151mg | 1.938mg | 0% |
| Lysine | 0.117mg | 2.19mg | 0% |
| Methionine | 0.033mg | 0.706mg | 0% |
| Phenylalanine | 0.087mg | 0.931mg | 0% |
| Valine | 0.12mg | 1.228mg | 0% |
| Histidine | 0.047mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +68.2% |
| Contains more ProteinProtein | +689.7% |
| Contains more FatsFats | +2819.7% |
| Contains more OtherOther | +281.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +23253.3% |
| Contains more Poly. FatPolyunsaturated fat | +2039.3% |
