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Marrow-stem Kale vs. Haddock — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and haddock

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, and calcium; however, haddock is higher in vitamin B12, selenium, and phosphorus.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than haddock.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Collards, raw and Fish, haddock, cooked, dry heat.

Infographic

Marrow-stem Kale vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more CalciumCalcium +1557.1%
Contains more IronIron +123.8%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +4961.5%
Contains more PotassiumPotassium +64.8%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +1012%
Contains more SeleniumSelenium +2338.5%
~equal in Magnesium ~26mg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1095.2%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +892.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +455.1%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +243.1%

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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.5%
Contains more OtherOther +-800%
Contains more ProteinProtein +561.9%
~equal in Fats ~0.55g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +146.7%
~equal in Polyunsaturated fat ~0.204g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Haddock
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Haddock DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin B12 0µg 2.13µg 89%
Selenium 1.3µg 31.7µg 55%
Vitamin C 35.3mg 0mg 39%
Phosphorus 25mg 278mg 36%
Protein 3.02g 19.99g 34%
Folate 129µg 13µg 29%
Manganese 0.658mg 0.013mg 28%
Vitamin A 251µg 21µg 26%
Cholesterol 0mg 66mg 22%
Calcium 232mg 14mg 22%
Vitamin B3 0.742mg 4.119mg 21%
Fiber 4g 0g 16%
Vitamin B6 0.165mg 0.327mg 12%
Sodium 17mg 261mg 11%
Vitamin E 2.26mg 0.55mg 11%
Choline 23.2mg 79.6mg 10%
Vitamin B2 0.13mg 0.069mg 5%
Vitamin B5 0.267mg 0.494mg 5%
Potassium 213mg 351mg 4%
Vitamin B1 0.054mg 0.023mg 3%
Calories 32kcal 90kcal 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.47mg 0.21mg 3%
Vitamin D 0IU 23IU 3%
Zinc 0.21mg 0.4mg 2%
Copper 0.046mg 0.026mg 2%
Carbs 5.42g 0g 2%
Fats 0.61g 0.55g 0%
Net carbs 1.42g 0g N/A
Magnesium 27mg 26mg 0%
Sugar 0.46g 0g N/A
Trans fat 0g 0.005g N/A
Saturated fat 0.055g 0.111g 0%
Monounsaturated fat 0.03g 0.074g 0%
Polyunsaturated fat 0.201g 0.204g 0%
Tryptophan 0.031mg 0.26mg 0%
Threonine 0.086mg 1.015mg 0%
Isoleucine 0.1mg 1.067mg 0%
Leucine 0.151mg 1.882mg 0%
Lysine 0.117mg 2.126mg 0%
Methionine 0.033mg 0.686mg 0%
Phenylalanine 0.087mg 0.904mg 0%
Valine 0.12mg 1.193mg 0%
Histidine 0.047mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
120%
Marrow-stem Kale
42%
Haddock
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.056g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $15.5)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.