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  6. Marrow-stem Kale vs. Pacific saury raw

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

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Summary of differences between marrow-stem Kale and pacific saury raw

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, and calcium, while pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pacific saury raw.
  • Marrow-stem Kale contains 72 times more vitamin A than pacific saury raw. While marrow-stem Kale contains 5019IU of vitamin A, pacific saury raw contains only 70IU.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Fish, pike, northern, raw.

Infographic

Marrow-stem Kale vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +307%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +174.2%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +17%
Contains more CopperCopper +10.9%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +780%
Contains more SeleniumSelenium +869.2%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +828.9%
Contains more Vitamin AVitamin A +1095.2%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +760%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B5Vitamin B5 +180.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +180.2%
~equal in Vitamin B1 ~0.058mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Pacific saury raw DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin B12 0µg 2µg 83%
Vitamin C 35.3mg 3.8mg 35%
Protein 3.02g 19.26g 32%
Folate 129µg 15µg 29%
Phosphorus 25mg 220mg 28%
Vitamin A 251µg 21µg 26%
Selenium 1.3µg 12.6µg 21%
Manganese 0.658mg 0.24mg 18%
Calcium 232mg 57mg 18%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.2mg 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.267mg 0.75mg 10%
Vitamin B3 0.742mg 2.3mg 10%
Choline 23.2mg 65mg 8%
Vitamin B2 0.13mg 0.063mg 5%
Vitamin B6 0.165mg 0.117mg 4%
Zinc 0.21mg 0.67mg 4%
Calories 32kcal 88kcal 3%
Carbs 5.42g 0g 2%
Sodium 17mg 39mg 1%
Copper 0.046mg 0.051mg 1%
Iron 0.47mg 0.55mg 1%
Potassium 213mg 259mg 1%
Magnesium 27mg 31mg 1%
Fats 0.61g 0.69g 0%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Vitamin B1 0.054mg 0.058mg 0%
Saturated fat 0.055g 0.118g 0%
Monounsaturated fat 0.03g 0.157g 0%
Polyunsaturated fat 0.201g 0.202g 0%
Tryptophan 0.031mg 0.216mg 0%
Threonine 0.086mg 0.844mg 0%
Isoleucine 0.1mg 0.887mg 0%
Leucine 0.151mg 1.565mg 0%
Lysine 0.117mg 1.768mg 0%
Methionine 0.033mg 0.57mg 0%
Phenylalanine 0.087mg 0.752mg 0%
Valine 0.12mg 0.992mg 0%
Histidine 0.047mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +17.7%
Contains more ProteinProtein +537.7%
Contains more FatsFats +13.1%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +423.3%
~equal in Polyunsaturated fat ~0.202g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.