Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Salmon raw

Marrow-stem Kale vs. Salmon raw — In-Depth Nutrition Comparison

Compare

What are the differences between marrow-stem Kale and salmon raw?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, manganese, and folate, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • The glycemic index of salmon raw is lower.

We used Collards, raw and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Marrow-stem Kale vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +1833.3%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +4012.5%
Contains more PotassiumPotassium +130%
Contains more IronIron +70.2%
Contains more CopperCopper +443.5%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +700%
Contains more SeleniumSelenium +2707.7%
~equal in Magnesium ~29mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1991.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +416%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +318.5%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +959.3%
Contains more Vitamin B5Vitamin B5 +523.2%
Contains more Vitamin B6Vitamin B6 +395.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Salmon raw DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 3.18µg 133%
Selenium 1.3µg 36.5µg 64%
Vitamin B6 0.165mg 0.818mg 50%
Vitamin B3 0.742mg 7.86mg 44%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 19.84g 34%
Vitamin B5 0.267mg 1.664mg 28%
Manganese 0.658mg 0.016mg 28%
Vitamin A 251µg 12µg 27%
Folate 129µg 25µg 26%
Phosphorus 25mg 200mg 25%
Copper 0.046mg 0.25mg 23%
Calcium 232mg 12mg 22%
Vitamin B2 0.13mg 0.38mg 19%
Cholesterol 0mg 55mg 18%
Fiber 4g 0g 16%
Polyunsaturated fat 0.201g 2.539g 16%
Vitamin E 2.26mg 15%
Vitamin B1 0.054mg 0.226mg 14%
Fats 0.61g 6.34g 9%
Potassium 213mg 490mg 8%
Calories 32kcal 142kcal 6%
Monounsaturated fat 0.03g 2.103g 5%
Zinc 0.21mg 0.64mg 4%
Iron 0.47mg 0.8mg 4%
Choline 23.2mg 4%
Saturated fat 0.055g 0.981g 4%
Carbs 5.42g 0g 2%
Sodium 17mg 44mg 1%
Net carbs 1.42g 0g N/A
Magnesium 27mg 29mg 0%
Sugar 0.46g N/A
Tryptophan 0.031mg 0.222mg 0%
Threonine 0.086mg 0.87mg 0%
Isoleucine 0.1mg 0.914mg 0%
Leucine 0.151mg 1.613mg 0%
Lysine 0.117mg 1.822mg 0%
Methionine 0.033mg 0.587mg 0%
Phenylalanine 0.087mg 0.775mg 0%
Valine 0.12mg 1.022mg 0%
Histidine 0.047mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.8%
Contains more ProteinProtein +557%
Contains more FatsFats +939.3%
Contains more OtherOther +300%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +6910%
Contains more Poly. FatPolyunsaturated fat +1163.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.