Marrow-stem Kale vs. Squid — In-Depth Nutrition Comparison
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Significant differences between marrow-stem Kale and squid
- Marrow-stem Kale has more vitamin A and vitamin C; however, squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus.
- Squid covers your daily vitamin B12 needs 225% more than marrow-stem Kale.
- Squid has 7 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while squid has 675IU.
- Marrow-stem Kale contains less sodium.
Specific food types used in this comparison are Collards, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 more CalciumCalcium | +28.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +214.8% |
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more PotassiumPotassium | +199.1% |
| Contains more IronIron | +2206.4% |
| Contains more CopperCopper | +2069.6% |
| Contains more ZincZinc | +1547.6% |
| Contains more PhosphorusPhosphorus | +2220% |
| Contains more SeleniumSelenium | +6792.3% |
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.
| Contains more Vitamin CVitamin C | +315.3% |
| Contains more Vitamin AVitamin A | +23.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +217.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +437.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +195% |
| Contains more Vitamin B5Vitamin B5 | +237.1% |
| Contains more Vitamin B6Vitamin B6 | +63.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 1.3µg | 89.6µg | 161% |
| Iron | 0.47mg | 10.84mg | 130% |
| Vitamin B2 | 0.13mg | 1.729mg | 123% |
| Copper | 0.046mg | 0.998mg | 106% |
| Phosphorus | 25mg | 580mg | 79% |
| Cholesterol | 0mg | 224mg | 75% |
| Protein | 3.02g | 32.48g | 59% |
| Sodium | 17mg | 744mg | 32% |
| Zinc | 0.21mg | 3.46mg | 30% |
| Vitamin C | 35.3mg | 8.5mg | 30% |
| Folate | 129µg | 24µg | 26% |
| Manganese | 0.658mg | 0.209mg | 20% |
| Fiber | 4g | 0g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B5 | 0.267mg | 0.9mg | 13% |
| Potassium | 213mg | 637mg | 12% |
| Vitamin B3 | 0.742mg | 2.189mg | 9% |
| Vitamin B6 | 0.165mg | 0.27mg | 8% |
| Magnesium | 27mg | 60mg | 8% |
| Calories | 32kcal | 158kcal | 6% |
| Vitamin A | 251µg | 203µg | 5% |
| Calcium | 232mg | 180mg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B1 | 0.054mg | 0.017mg | 3% |
| Carbs | 5.42g | 1.64g | 1% |
| Fats | 0.61g | 1.4g | 1% |
| Saturated fat | 0.055g | 0.236g | 1% |
| Net carbs | 1.42g | 1.64g | N/A |
| Sugar | 0.46g | N/A | |
| Monounsaturated fat | 0.03g | 0.162g | 0% |
| Polyunsaturated fat | 0.201g | 0.268g | 0% |
| Tryptophan | 0.031mg | 0.364mg | 0% |
| Threonine | 0.086mg | 1.398mg | 0% |
| Isoleucine | 0.1mg | 1.414mg | 0% |
| Leucine | 0.151mg | 2.287mg | 0% |
| Lysine | 0.117mg | 2.427mg | 0% |
| Methionine | 0.033mg | 0.733mg | 0% |
| Phenylalanine | 0.087mg | 1.164mg | 0% |
| Valine | 0.12mg | 1.419mg | 0% |
| Histidine | 0.047mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more CarbsCarbs | +230.5% |
| Contains more WaterWater | +46.6% |
| Contains more ProteinProtein | +975.5% |
| Contains more FatsFats | +129.5% |
| Contains more OtherOther | +152.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains less Sat. FatSaturated fat | -76.7% |
| Contains more Mono. FatMonounsaturated fat | +440% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
