Marrow-stem Kale vs. Rainbow trout — In-Depth Nutrition Comparison
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Differences between marrow-stem Kale and rainbow trout
- Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, and manganese; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
- Marrow-stem Kale has 60 times more manganese than rainbow trout. While marrow-stem Kale has 0.658mg of manganese, rainbow trout has only 0.011mg.
- Rainbow trout has a lower glycemic index (0) than marrow-stem Kale (32).
The food types used in this comparison are Collards, raw and Fish, trout, rainbow, farmed, raw.
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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 | +828% |
| Contains more IronIron | +51.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +5881.8% |
| Contains more PotassiumPotassium | +77% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +804% |
| Contains more SeleniumSelenium | +1715.4% |
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 | +1117.2% |
| Contains more Vitamin AVitamin A | +198.8% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +1072.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B3Vitamin B3 | +650.3% |
| Contains more Vitamin B5Vitamin B5 | +524.3% |
| Contains more Vitamin B6Vitamin B6 | +106.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +180.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 0.1µg | 364% |
| Vitamin B12 | 0µg | 4.3µg | 179% |
| Vitamin D | 0µg | 15.9µg | 80% |
| Vitamin D | 0IU | 635IU | 79% |
| Selenium | 1.3µg | 23.6µg | 41% |
| Vitamin C | 35.3mg | 2.9mg | 36% |
| Protein | 3.02g | 19.94g | 34% |
| Vitamin B3 | 0.742mg | 5.567mg | 30% |
| Folate | 129µg | 11µg | 30% |
| Phosphorus | 25mg | 226mg | 29% |
| Vitamin B5 | 0.267mg | 1.667mg | 28% |
| Manganese | 0.658mg | 0.011mg | 28% |
| Calcium | 232mg | 25mg | 21% |
| Cholesterol | 0mg | 59mg | 20% |
| Vitamin A | 251µg | 84µg | 19% |
| Fiber | 4g | 0g | 16% |
| Vitamin B6 | 0.165mg | 0.34mg | 13% |
| Polyunsaturated fat | 0.201g | 1.507g | 9% |
| Fats | 0.61g | 6.18g | 9% |
| Choline | 23.2mg | 65mg | 8% |
| Vitamin B1 | 0.054mg | 0.12mg | 6% |
| Saturated fat | 0.055g | 1.383g | 6% |
| Monounsaturated fat | 0.03g | 1.979g | 5% |
| Calories | 32kcal | 141kcal | 5% |
| Potassium | 213mg | 377mg | 5% |
| Vitamin B2 | 0.13mg | 0.09mg | 3% |
| Zinc | 0.21mg | 0.45mg | 2% |
| Iron | 0.47mg | 0.31mg | 2% |
| Carbs | 5.42g | 0g | 2% |
| Vitamin E | 2.26mg | 2.34mg | 1% |
| Sodium | 17mg | 51mg | 1% |
| Net carbs | 1.42g | 0g | N/A |
| Magnesium | 27mg | 25mg | 0% |
| Sugar | 0.46g | 0g | N/A |
| Copper | 0.046mg | 0.046mg | 0% |
| Trans fat | 0g | 0.047g | N/A |
| Tryptophan | 0.031mg | 0.234mg | 0% |
| Threonine | 0.086mg | 0.915mg | 0% |
| Isoleucine | 0.1mg | 0.962mg | 0% |
| Leucine | 0.151mg | 1.696mg | 0% |
| Lysine | 0.117mg | 1.916mg | 0% |
| Methionine | 0.033mg | 0.618mg | 0% |
| Phenylalanine | 0.087mg | 0.815mg | 0% |
| Valine | 0.12mg | 1.075mg | 0% |
| Histidine | 0.047mg | 0.614mg | 0% |
| Omega-3 - EPA | 0g | 0.217g | N/A |
| Omega-3 - DHA | 0g | 0.516g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0g | 0.091g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.04g | N/A | |
| Omega-6 - Linoleic acid | 0.466g | 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:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.4% |
| Contains more OtherOther | +1562.5% |
| Contains more ProteinProtein | +560.3% |
| Contains more FatsFats | +913.1% |
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
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +6496.7% |
| Contains more Poly. FatPolyunsaturated fat | +649.8% |