Marrow-stem Kale vs. Swordfish — In-Depth Nutrition Comparison
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Important differences between marrow-stem Kale and swordfish
- Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
- Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of swordfish is 0.
The food varieties used in the comparison are Collards, raw and Fish, swordfish, cooked, dry 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 | +3766.7% |
| Contains less SodiumSodium | -82.5% |
| Contains more ManganeseManganese | +4961.5% |
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more ZincZinc | +271.4% |
| Contains more PhosphorusPhosphorus | +1116% |
| Contains more SeleniumSelenium | +5169.2% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +483.7% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +6350% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.8% |
| Contains more Vitamin B3Vitamin B3 | +1147.2% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin B6Vitamin B6 | +272.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +234.1% |
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:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.3% |
| Contains more OtherOther | +269.4% |
| Contains more ProteinProtein | +676.5% |
| Contains more FatsFats | +1200% |
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
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +11713.3% |
| Contains more Poly. FatPolyunsaturated fat | +580.6% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 0.1µg | 364% |
| Selenium | 1.3µg | 68.5µg | 122% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0.742mg | 9.254mg | 53% |
| Protein | 3.02g | 23.45g | 41% |
| Phosphorus | 25mg | 304mg | 40% |
| Vitamin C | 35.3mg | 0mg | 39% |
| Vitamin B6 | 0.165mg | 0.615mg | 35% |
| Folate | 129µg | 2µg | 32% |
| Manganese | 0.658mg | 0.013mg | 28% |
| Cholesterol | 0mg | 78mg | 26% |
| Calcium | 232mg | 6mg | 23% |
| Vitamin A | 251µg | 43µg | 23% |
| Fiber | 4g | 0g | 16% |
| Fats | 0.61g | 7.93g | 11% |
| Choline | 23.2mg | 77.5mg | 10% |
| Monounsaturated fat | 0.03g | 3.544g | 9% |
| Potassium | 213mg | 499mg | 8% |
| Saturated fat | 0.055g | 1.911g | 8% |
| Polyunsaturated fat | 0.201g | 1.368g | 8% |
| Calories | 32kcal | 172kcal | 7% |
| Vitamin B2 | 0.13mg | 0.063mg | 5% |
| Zinc | 0.21mg | 0.78mg | 5% |
| Vitamin B1 | 0.054mg | 0.089mg | 3% |
| Vitamin B5 | 0.267mg | 0.417mg | 3% |
| Sodium | 17mg | 97mg | 3% |
| Magnesium | 27mg | 35mg | 2% |
| Carbs | 5.42g | 0g | 2% |
| Vitamin E | 2.26mg | 2.41mg | 1% |
| Net carbs | 1.42g | 0g | N/A |
| Iron | 0.47mg | 0.45mg | 0% |
| Sugar | 0.46g | 0g | N/A |
| Copper | 0.046mg | 0.046mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.031mg | 0.265mg | 0% |
| Threonine | 0.086mg | 1.035mg | 0% |
| Isoleucine | 0.1mg | 1.088mg | 0% |
| Leucine | 0.151mg | 1.919mg | 0% |
| Lysine | 0.117mg | 2.168mg | 0% |
| Methionine | 0.033mg | 0.699mg | 0% |
| Phenylalanine | 0.087mg | 0.922mg | 0% |
| Valine | 0.12mg | 1.216mg | 0% |
| Histidine | 0.047mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
120%
72%
Minerals Daily Need Coverage Score
25%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish is cheaper (difference - $0.5)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.856g)
Which food is richer in vitamins?
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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.