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 sandwich?
- Marrow-stem Kale is richer in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Manganese, yet Fish sandwich is 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 42 times more Vitamin A RAE than Fish sandwich. Marrow-stem Kale has 251µg of Vitamin A RAE, while Fish sandwich has 6µg.
- Marrow-stem Kale contains less Sodium.
We used Collards, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.
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.
Contains
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Calcium
+527%
Contains
less
Sodium
-97.2%
Contains
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Manganese
+149.2%
Contains
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Iron
+219.1%
Contains
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Phosphorus
+364%
Contains
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Zinc
+133.3%
Contains
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Copper
+63%
Contains
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Selenium
+1284.6%
Equal in Magnesium - 25
Equal in Potassium - 206
Contains
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Calcium
+527%
Contains
less
Sodium
-97.2%
Contains
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Manganese
+149.2%
Contains
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Iron
+219.1%
Contains
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Phosphorus
+364%
Contains
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Zinc
+133.3%
Contains
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Copper
+63%
Contains
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Selenium
+1284.6%
Equal in Magnesium - 25
Equal in Potassium - 206
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.
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Contains
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Vitamin A
+5669%
Contains
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Vitamin E
+310.9%
Contains
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Vitamin C
+1861.1%
Contains
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Vitamin B6
+135.7%
Contains
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Folate
+180.4%
Contains
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Vitamin K
+3114%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+288.9%
Contains
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Vitamin B3
+189.8%
Contains
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Vitamin B5
+38.6%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.14
Contains
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Vitamin A
+5669%
Contains
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Vitamin E
+310.9%
Contains
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Vitamin C
+1861.1%
Contains
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Vitamin B6
+135.7%
Contains
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Folate
+180.4%
Contains
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Vitamin K
+3114%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+288.9%
Contains
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Vitamin B3
+189.8%
Contains
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Vitamin B5
+38.6%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.14
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+85%
Contains
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Protein
+240.7%
Contains
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Fats
+1941%
Contains
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Carbs
+392.4%
Contains
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Other
+60.2%
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
Contains
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Water
+85%
Contains
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Protein
+240.7%
Contains
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Fats
+1941%
Contains
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Carbs
+392.4%
Contains
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Other
+60.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-97.2%
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Monounsaturated Fat
+8550%
Contains
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Polyunsaturated fat
+3012.9%
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
1.949 g
Monounsaturated Fat:
2.595 g
Polyunsaturated fat:
6.257 g
Contains
less
Saturated Fat
-97.2%
Contains
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Monounsaturated Fat
+8550%
Contains
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Polyunsaturated fat
+3012.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.42g | 25.69g |
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| Protein | 3.02g | 10.29g |
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| Fats | 0.61g | 12.45g |
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| Carbs | 5.42g | 26.69g |
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| Calories | 32kcal | 257kcal |
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| Fructose | 1.47g |
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| Sugar | 0.46g | 3.53g |
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| Fiber | 4g | 1g |
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| Calcium | 232mg | 37mg |
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| Iron | 0.47mg | 1.5mg |
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| Magnesium | 27mg | 25mg |
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| Phosphorus | 25mg | 116mg |
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| Potassium | 213mg | 206mg |
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| Sodium | 17mg | 602mg |
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| Zinc | 0.21mg | 0.49mg |
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| Copper | 0.046mg | 0.075mg |
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| Manganese | 0.658mg | 0.264mg |
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| Selenium | 1.3µg | 18µg |
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| Vitamin A | 5019IU | 87IU |
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| Vitamin A RAE | 251µg | 6µg |
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| Vitamin E | 2.26mg | 0.55mg |
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| Vitamin D | 0IU | 9IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 35.3mg | 1.8mg |
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| Vitamin B1 | 0.054mg | 0.21mg |
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| Vitamin B2 | 0.13mg | 0.14mg |
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| Vitamin B3 | 0.742mg | 2.15mg |
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| Vitamin B5 | 0.267mg | 0.37mg |
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| Vitamin B6 | 0.165mg | 0.07mg |
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| Folate | 129µg | 46µg |
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| Vitamin B12 | 0µg | 0.68µg |
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| Vitamin K | 437.1µg | 13.6µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Cholesterol | 0mg | 35mg |
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| Trans Fat | 0g | 0.08g |
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| Saturated Fat | 0.055g | 1.949g |
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| Omega-3 - DHA | 0g | 0.064g |
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| Omega-3 - EPA | 0g | 0.029g |
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| Omega-3 - DPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.03g | 2.595g |
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| Polyunsaturated fat | 0.201g | 6.257g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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| Omega-6 - Linoleic acid | 5.561g |
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| Omega-6 - Gamma-linoleic acid | 0.023g |
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| Omega-3 - ALA | 0.489g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
147%
29%
Minerals Daily Need Coverage Score
25%
40%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 585mg)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 1.894g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 24)
Which food is cheaper?
Fish sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
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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.