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  6. Marrow-stem Kale vs. Smoked salmon

Marrow-stem Kale vs. Smoked salmon — In-Depth Nutrition Comparison

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How are marrow-stem Kale and smoked salmon different?

  • Marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, while smoked salmon is higher in vitamin B12, vitamin D, selenium, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than smoked salmon.
  • Marrow-stem Kale is lower in sodium.
  • Marrow-stem Kale has a higher glycemic index (32) than smoked salmon (0).

Collards, raw and Fish, salmon, chinook, smoked types were used in this article.

Infographic

Marrow-stem Kale vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +2009.1%
Contains more PotassiumPotassium +21.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +3770.6%
Contains more IronIron +80.9%
Contains more CopperCopper +400%
Contains more ZincZinc +47.6%
Contains more PhosphorusPhosphorus +556%
Contains more SeleniumSelenium +2392.3%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +865.4%
Contains more Vitamin EVitamin E +67.4%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +6350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +536.1%
Contains more Vitamin B5Vitamin B5 +225.8%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +283.6%

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Smoked salmon DV% diff.
Vitamin K 437.1µg 0.1µg 364%
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 1.3µg 32.4µg 57%
Vitamin C 35.3mg 0mg 39%
Folate 129µg 2µg 32%
Protein 3.02g 18.28g 31%
Manganese 0.658mg 0.017mg 28%
Sodium 17mg 672mg 28%
Vitamin B3 0.742mg 4.72mg 25%
Vitamin A 251µg 26µg 25%
Calcium 232mg 11mg 22%
Phosphorus 25mg 164mg 20%
Copper 0.046mg 0.23mg 20%
Fiber 4g 0g 16%
Vitamin B5 0.267mg 0.87mg 12%
Choline 23.2mg 89mg 12%
Vitamin B6 0.165mg 0.278mg 9%
Cholesterol 0mg 23mg 8%
Vitamin E 2.26mg 1.35mg 6%
Fats 0.61g 4.32g 6%
Iron 0.47mg 0.85mg 5%
Monounsaturated fat 0.03g 2.023g 5%
Polyunsaturated fat 0.201g 0.995g 5%
Saturated fat 0.055g 0.929g 4%
Calories 32kcal 117kcal 4%
Vitamin B1 0.054mg 0.023mg 3%
Vitamin B2 0.13mg 0.101mg 2%
Magnesium 27mg 18mg 2%
Carbs 5.42g 0g 2%
Zinc 0.21mg 0.31mg 1%
Potassium 213mg 175mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Tryptophan 0.031mg 0.205mg 0%
Threonine 0.086mg 0.801mg 0%
Isoleucine 0.1mg 0.842mg 0%
Leucine 0.151mg 1.486mg 0%
Lysine 0.117mg 1.679mg 0%
Methionine 0.033mg 0.541mg 0%
Phenylalanine 0.087mg 0.714mg 0%
Valine 0.12mg 0.942mg 0%
Histidine 0.047mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.5%
Contains more ProteinProtein +505.3%
Contains more FatsFats +608.2%
Contains more OtherOther +306%

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +6643.3%
Contains more Poly. FatPolyunsaturated fat +395%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.