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  6. Marrow-stem Kale vs. Shark raw

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

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What are the main differences between marrow-stem Kale and shark raw?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and calcium, yet shark raw is richer in selenium, vitamin B12, phosphorus, and vitamin B6.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Shark raw has a lower glycemic index than marrow-stem Kale.

We used Collards, raw and Fish, shark, mixed species, raw types in this comparison.

Infographic

Marrow-stem Kale vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more CalciumCalcium +582.4%
Contains more PotassiumPotassium +33.1%
Contains more CopperCopper +39.4%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +4286.7%
Contains more MagnesiumMagnesium +81.5%
Contains more IronIron +78.7%
Contains more ZincZinc +104.8%
Contains more PhosphorusPhosphorus +740%
Contains more SeleniumSelenium +2707.7%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +258.6%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +180.2%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Shark raw DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Selenium 1.3µg 36.5µg 64%
Vitamin B12 0µg 1.49µg 62%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 20.98g 36%
Folate 129µg 3µg 32%
Manganese 0.658mg 0.015mg 28%
Phosphorus 25mg 210mg 26%
Vitamin A 251µg 70µg 20%
Calcium 232mg 34mg 20%
Vitamin B6 0.165mg 0.4mg 18%
Cholesterol 0mg 51mg 17%
Fiber 4g 0g 16%
Vitamin B3 0.742mg 2.938mg 14%
Vitamin B5 0.267mg 0.695mg 9%
Choline 23.2mg 65mg 8%
Vitamin E 2.26mg 1mg 8%
Polyunsaturated fat 0.201g 1.195g 7%
Fats 0.61g 4.51g 6%
Vitamin B2 0.13mg 0.062mg 5%
Calories 32kcal 130kcal 5%
Magnesium 27mg 49mg 5%
Iron 0.47mg 0.84mg 5%
Saturated fat 0.055g 0.925g 4%
Monounsaturated fat 0.03g 1.808g 4%
Vitamin D 0µg 0.6µg 3%
Sodium 17mg 79mg 3%
Vitamin D 0IU 24IU 3%
Potassium 213mg 160mg 2%
Carbs 5.42g 0g 2%
Zinc 0.21mg 0.43mg 2%
Vitamin B1 0.054mg 0.042mg 1%
Copper 0.046mg 0.033mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0.235mg 0%
Threonine 0.086mg 0.92mg 0%
Isoleucine 0.1mg 0.967mg 0%
Leucine 0.151mg 1.705mg 0%
Lysine 0.117mg 1.926mg 0%
Methionine 0.033mg 0.621mg 0%
Phenylalanine 0.087mg 0.819mg 0%
Valine 0.12mg 1.081mg 0%
Histidine 0.047mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more OtherOther +43%
Contains more ProteinProtein +594.7%
Contains more FatsFats +639.3%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +5926.7%
Contains more Poly. FatPolyunsaturated fat +494.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.