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  6. Marrow-stem Kale vs. Fish sandwich

Marrow-stem Kale vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between marrow-stem Kale and fish sandwiches?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese, yet fish sandwiches are richer in selenium, vitamin B12, and vitamin B1.
  • Marrow-stem Kale's daily need coverage for vitamin K is 353% higher.
  • Marrow-stem Kale has 58 times more vitamin A than fish sandwiches. Marrow-stem Kale has 5019IU of vitamin A, while fish sandwiches have 87IU.
  • Marrow-stem Kale contains less sodium.
  • Marrow-stem Kale has a lower glycemic index than fish sandwiches.

We used Collards, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Marrow-stem Kale vs Fish sandwich infographic
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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.
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +527%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +149.2%
Contains more IronIron +219.1%
Contains more CopperCopper +63%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +364%
Contains more SeleniumSelenium +1284.6%
~equal in Magnesium ~25mg
~equal in Potassium ~206mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +1861.1%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +3114%
Contains more FolateFolate +180.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B3Vitamin B3 +189.8%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.6%
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fish sandwich DV% diff.
Vitamin K 437.1µg 13.6µg 353%
Polyunsaturated fat 0.201g 6.257g 40%
Vitamin C 35.3mg 1.8mg 37%
Selenium 1.3µg 18µg 30%
Vitamin B12 0µg 0.68µg 28%
Vitamin A 251µg 6µg 27%
Sodium 17mg 602mg 25%
Folate 129µg 46µg 21%
Calcium 232mg 37mg 20%
Fats 0.61g 12.45g 18%
Manganese 0.658mg 0.264mg 17%
Protein 3.02g 10.29g 15%
Iron 0.47mg 1.5mg 13%
Vitamin B1 0.054mg 0.21mg 13%
Phosphorus 25mg 116mg 13%
Cholesterol 0mg 35mg 12%
Fiber 4g 1g 12%
Vitamin E 2.26mg 0.55mg 11%
Calories 32kcal 257kcal 11%
Saturated fat 0.055g 1.949g 9%
Vitamin B3 0.742mg 2.15mg 9%
Vitamin B6 0.165mg 0.07mg 7%
Carbs 5.42g 26.69g 7%
Monounsaturated fat 0.03g 2.595g 6%
Zinc 0.21mg 0.49mg 3%
Copper 0.046mg 0.075mg 3%
Fructose 1.47g 2%
Vitamin B5 0.267mg 0.37mg 2%
Choline 23.2mg 28.9mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 9IU 1%
Vitamin B2 0.13mg 0.14mg 1%
Net carbs 1.42g 25.69g N/A
Magnesium 27mg 25mg 0%
Potassium 213mg 206mg 0%
Sugar 0.46g 3.53g N/A
Trans fat 0g 0.08g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +85%
Contains more ProteinProtein +240.7%
Contains more FatsFats +1941%
Contains more CarbsCarbs +392.4%
Contains more OtherOther +60.2%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +8550%
Contains more Poly. FatPolyunsaturated fat +3012.9%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.