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 C, Folate, Manganese, and Vitamin A RAE, while Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Phosphorus, and Vitamin B6.
- Mackerel covers your daily need of 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.
Collards, raw and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.
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.
Contains
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Calcium
+1446.7%
Contains
less
Sodium
-79.5%
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Manganese
+3190%
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Iron
+234%
Contains
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Magnesium
+259.3%
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Phosphorus
+1012%
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Potassium
+88.3%
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Zinc
+347.6%
Contains
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Copper
+104.3%
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Selenium
+3869.2%
Contains
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Calcium
+1446.7%
Contains
less
Sodium
-79.5%
Contains
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Manganese
+3190%
Contains
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Iron
+234%
Contains
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Magnesium
+259.3%
Contains
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Phosphorus
+1012%
Contains
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Potassium
+88.3%
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Zinc
+347.6%
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Copper
+104.3%
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Selenium
+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.
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Contains
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Vitamin A
+2688.3%
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Vitamin C
+8725%
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Folate
+6350%
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Vitamin B1
+194.4%
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Vitamin B2
+216.9%
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Vitamin B3
+823.2%
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Vitamin B5
+270.8%
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Vitamin B6
+178.8%
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Vitamin B12
+∞%
Contains
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Vitamin A
+2688.3%
Contains
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Vitamin C
+8725%
Contains
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Folate
+6350%
Contains
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Vitamin B1
+194.4%
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Vitamin B2
+216.9%
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Vitamin B3
+823.2%
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Vitamin B5
+270.8%
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Vitamin B6
+178.8%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Water
+68.2%
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Protein
+689.7%
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Fats
+2819.7%
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Other
+281.2%
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
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Carbs
+∞%
Contains
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Water
+68.2%
Contains
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Protein
+689.7%
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Fats
+2819.7%
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Other
+281.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.7%
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Monounsaturated Fat
+23253.3%
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Polyunsaturated fat
+2039.3%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
4.176 g
Monounsaturated Fat:
7.006 g
Polyunsaturated fat:
4.3 g
Contains
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Saturated Fat
-98.7%
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Monounsaturated Fat
+23253.3%
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Polyunsaturated fat
+2039.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 0g |
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| Protein | 3.02g | 23.85g |
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| Fats | 0.61g | 17.81g |
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| Carbs | 5.42g | 0g |
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| Calories | 32kcal | 262kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 0g |
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| Calcium | 232mg | 15mg |
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| Iron | 0.47mg | 1.57mg |
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| Magnesium | 27mg | 97mg |
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| Phosphorus | 25mg | 278mg |
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| Potassium | 213mg | 401mg |
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| Sodium | 17mg | 83mg |
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| Zinc | 0.21mg | 0.94mg |
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| Copper | 0.046mg | 0.094mg |
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| Manganese | 0.658mg | 0.02mg |
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| Selenium | 1.3µg | 51.6µg |
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| Vitamin A | 5019IU | 180IU |
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| Vitamin A RAE | 251µg | 54µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 0.4mg |
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| Vitamin B1 | 0.054mg | 0.159mg |
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| Vitamin B2 | 0.13mg | 0.412mg |
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| Vitamin B3 | 0.742mg | 6.85mg |
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| Vitamin B5 | 0.267mg | 0.99mg |
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| Vitamin B6 | 0.165mg | 0.46mg |
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| Folate | 129µg | 2µg |
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| Vitamin B12 | 0µg | 19µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.267mg |
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| Threonine | 0.086mg | 1.045mg |
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| Isoleucine | 0.1mg | 1.099mg |
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| Leucine | 0.151mg | 1.938mg |
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| Lysine | 0.117mg | 2.19mg |
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| Methionine | 0.033mg | 0.706mg |
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| Phenylalanine | 0.087mg | 0.931mg |
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| Valine | 0.12mg | 1.228mg |
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| Histidine | 0.047mg | 0.702mg |
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| Cholesterol | 0mg | 75mg |
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| Saturated Fat | 0.055g | 4.176g |
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| Omega-3 - DHA | 0g | 0.699g |
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| Omega-3 - EPA | 0g | 0.504g |
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| Omega-3 - DPA | 0g | 0.106g |
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| Monounsaturated Fat | 0.03g | 7.006g |
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| Polyunsaturated fat | 0.201g | 4.3g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
147%
235%
Minerals Daily Need Coverage Score
25%
64%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 4.121g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $6.5)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
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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.