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  6. Fish sandwich vs. Marrow-stem Kale

Fish sandwich vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between fish sandwiches and marrow-stem Kale?

  • Fish sandwiches are richer in selenium, vitamin B12, and vitamin B1, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 353% higher.
  • Marrow-stem Kale contains less sodium.
  • Marrow-stem Kale has a lower glycemic index than fish sandwiches.

We used Fast foods, fish sandwich, with tartar sauce and Collards, raw types in this comparison.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 IronIron +219.1%
Contains more CopperCopper +63%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +364%
Contains more SeleniumSelenium +1284.6%
Contains more CalciumCalcium +527%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +149.2%
~equal in Magnesium ~27mg
~equal in Potassium ~213mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 B1Vitamin B1 +288.9%
Contains more Vitamin B3Vitamin B3 +189.8%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +24.6%
Contains more Vitamin CVitamin C +1861.1%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B6Vitamin B6 +135.7%
Contains more Vitamin KVitamin K +3114%
Contains more FolateFolate +180.4%
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Fish sandwich Marrow-stem Kale DV% diff.
Vitamin K 13.6µg 437.1µg 353%
Polyunsaturated fat 6.257g 0.201g 40%
Vitamin C 1.8mg 35.3mg 37%
Selenium 18µg 1.3µg 30%
Vitamin B12 0.68µg 0µg 28%
Vitamin A 6µg 251µg 27%
Sodium 602mg 17mg 25%
Folate 46µg 129µg 21%
Calcium 37mg 232mg 20%
Fats 12.45g 0.61g 18%
Manganese 0.264mg 0.658mg 17%
Protein 10.29g 3.02g 15%
Iron 1.5mg 0.47mg 13%
Vitamin B1 0.21mg 0.054mg 13%
Phosphorus 116mg 25mg 13%
Cholesterol 35mg 0mg 12%
Fiber 1g 4g 12%
Vitamin E 0.55mg 2.26mg 11%
Calories 257kcal 32kcal 11%
Saturated fat 1.949g 0.055g 9%
Vitamin B3 2.15mg 0.742mg 9%
Vitamin B6 0.07mg 0.165mg 7%
Carbs 26.69g 5.42g 7%
Monounsaturated fat 2.595g 0.03g 6%
Zinc 0.49mg 0.21mg 3%
Copper 0.075mg 0.046mg 3%
Fructose 1.47g 2%
Vitamin B5 0.37mg 0.267mg 2%
Choline 28.9mg 23.2mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 9IU 0IU 1%
Vitamin B2 0.14mg 0.13mg 1%
Net carbs 25.69g 1.42g N/A
Magnesium 25mg 27mg 0%
Potassium 206mg 213mg 0%
Sugar 3.53g 0.46g N/A
Trans fat 0.08g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +240.7%
Contains more FatsFats +1941%
Contains more CarbsCarbs +392.4%
Contains more OtherOther +60.2%
Contains more WaterWater +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +8550%
Contains more Poly. FatPolyunsaturated fat +3012.9%
Contains less Sat. FatSaturated fat -97.2%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.