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  6. Marrow-stem Kale vs. Lobster Raw

Marrow-stem Kale vs. Lobster Raw — In-Depth Nutrition Comparison

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How are marrow-stem Kale and lobster Raw different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, while lobster Raw is higher in copper, selenium, vitamin B12, and zinc.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than lobster Raw.
  • Marrow-stem Kale has a higher glycemic index (32) than lobster Raw (0).

Collards, raw and Crustaceans, lobster, northern, raw types were used in this article.

Infographic

Marrow-stem Kale vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more CalciumCalcium +176.2%
Contains more IronIron +80.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1075%
Contains more MagnesiumMagnesium +40.7%
Contains more CopperCopper +2832.6%
Contains more ZincZinc +1581%
Contains more PhosphorusPhosphorus +544%
Contains more SeleniumSelenium +4792.3%
~equal in Potassium ~200mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +159.8%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1190%
Contains more Vitamin B3Vitamin B3 +114.4%
Contains more Vitamin B5Vitamin B5 +442.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +203%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lobster Raw DV% diff.
Vitamin K 437.1µg 0µg 364%
Copper 0.046mg 1.349mg 145%
Selenium 1.3µg 63.6µg 113%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 10µg 30%
Zinc 0.21mg 3.53mg 30%
Vitamin A 251µg 1µg 28%
Protein 3.02g 16.52g 27%
Manganese 0.658mg 0.056mg 26%
Vitamin B5 0.267mg 1.449mg 24%
Phosphorus 25mg 161mg 19%
Sodium 17mg 423mg 18%
Fiber 4g 0g 16%
Calcium 232mg 84mg 15%
Vitamin E 2.26mg 0.87mg 9%
Vitamin B2 0.13mg 0.014mg 9%
Choline 23.2mg 70.3mg 9%
Vitamin B6 0.165mg 0.104mg 5%
Vitamin B3 0.742mg 1.591mg 5%
Iron 0.47mg 0.26mg 3%
Magnesium 27mg 38mg 3%
Vitamin B1 0.054mg 0.02mg 3%
Calories 32kcal 77kcal 2%
Carbs 5.42g 0g 2%
Saturated fat 0.055g 0.181g 1%
Polyunsaturated fat 0.201g 0.296g 1%
Fats 0.61g 0.75g 0%
Net carbs 1.42g 0g N/A
Vitamin D 0IU 1IU 0%
Potassium 213mg 200mg 0%
Sugar 0.46g 0g N/A
Trans fat 0g 0.011g N/A
Monounsaturated fat 0.03g 0.22g 0%
Tryptophan 0.031mg 0.215mg 0%
Threonine 0.086mg 0.654mg 0%
Isoleucine 0.1mg 0.723mg 0%
Leucine 0.151mg 1.197mg 0%
Lysine 0.117mg 1.24mg 0%
Methionine 0.033mg 0.413mg 0%
Phenylalanine 0.087mg 0.68mg 0%
Valine 0.12mg 0.741mg 0%
Histidine 0.047mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +447%
Contains more FatsFats +23%
Contains more OtherOther +33.8%
~equal in Water ~80.95g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +633.3%
Contains more Poly. FatPolyunsaturated fat +47.3%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.