Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pacific saury raw
  5. Compare
  6. Pacific saury raw vs. Marrow-stem Kale

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

Compare

Summary of differences between pacific saury raw and marrow-stem Kale

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, manganese, and calcium.
  • Marrow-stem Kale covers your daily need for vitamin K, 364% more than pacific saury raw.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Fish, pike, northern, raw and Collards, raw.

Infographic

Pacific saury raw vs Marrow-stem Kale 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +17%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +780%
Contains more SeleniumSelenium +869.2%
Contains more CalciumCalcium +307%
Contains less SodiumSodium -56.4%
Contains more ManganeseManganese +174.2%
~equal in Copper ~0.046mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B5Vitamin B5 +180.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +180.2%
Contains more Vitamin CVitamin C +828.9%
Contains more Vitamin AVitamin A +1095.2%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +760%
~equal in Vitamin B1 ~0.054mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin B12 2µg 0µg 83%
Vitamin C 3.8mg 35.3mg 35%
Protein 19.26g 3.02g 32%
Folate 15µg 129µg 29%
Phosphorus 220mg 25mg 28%
Vitamin A 21µg 251µg 26%
Selenium 12.6µg 1.3µg 21%
Manganese 0.24mg 0.658mg 18%
Calcium 57mg 232mg 18%
Fiber 0g 4g 16%
Vitamin E 0.2mg 2.26mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Vitamin B5 0.75mg 0.267mg 10%
Vitamin B3 2.3mg 0.742mg 10%
Choline 65mg 23.2mg 8%
Vitamin B2 0.063mg 0.13mg 5%
Vitamin B6 0.117mg 0.165mg 4%
Zinc 0.67mg 0.21mg 4%
Calories 88kcal 32kcal 3%
Carbs 0g 5.42g 2%
Sodium 39mg 17mg 1%
Copper 0.051mg 0.046mg 1%
Iron 0.55mg 0.47mg 1%
Potassium 259mg 213mg 1%
Magnesium 31mg 27mg 1%
Fats 0.69g 0.61g 0%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B1 0.058mg 0.054mg 0%
Saturated fat 0.118g 0.055g 0%
Monounsaturated fat 0.157g 0.03g 0%
Polyunsaturated fat 0.202g 0.201g 0%
Tryptophan 0.216mg 0.031mg 0%
Threonine 0.844mg 0.086mg 0%
Isoleucine 0.887mg 0.1mg 0%
Leucine 1.565mg 0.151mg 0%
Lysine 1.768mg 0.117mg 0%
Methionine 0.57mg 0.033mg 0%
Phenylalanine 0.752mg 0.087mg 0%
Valine 0.992mg 0.12mg 0%
Histidine 0.567mg 0.047mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +537.7%
Contains more FatsFats +13.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +423.3%
Contains less Sat. FatSaturated fat -53.4%
~equal in Polyunsaturated fat ~0.201g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.