Squid vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
Significant differences between squid and marrow-stem Kale
- Squid has more vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus; however, marrow-stem Kale is richer in vitamin A and vitamin C.
- Squid covers your daily vitamin B12 needs 225% more than marrow-stem Kale.
Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Collards, raw.
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.
| 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% |
| Contains more CalciumCalcium | +28.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +214.8% |
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 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 | +∞% |
| Contains more Vitamin CVitamin C | +315.3% |
| Contains more Vitamin AVitamin A | +23.6% |
| Contains more Vitamin B1Vitamin B1 | +217.6% |
| Contains more FolateFolate | +437.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +975.5% |
| Contains more FatsFats | +129.5% |
| Contains more OtherOther | +152.6% |
| Contains more CarbsCarbs | +230.5% |
| Contains more WaterWater | +46.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
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 | +440% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
| Contains less Sat. FatSaturated fat | -76.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 1.3µg | 161% |
| Iron | 10.84mg | 0.47mg | 130% |
| Vitamin B2 | 1.729mg | 0.13mg | 123% |
| Copper | 0.998mg | 0.046mg | 106% |
| Phosphorus | 580mg | 25mg | 79% |
| Cholesterol | 224mg | 0mg | 75% |
| Protein | 32.48g | 3.02g | 59% |
| Sodium | 744mg | 17mg | 32% |
| Zinc | 3.46mg | 0.21mg | 30% |
| Vitamin C | 8.5mg | 35.3mg | 30% |
| Folate | 24µg | 129µg | 26% |
| Manganese | 0.209mg | 0.658mg | 20% |
| Fiber | 0g | 4g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B5 | 0.9mg | 0.267mg | 13% |
| Potassium | 637mg | 213mg | 12% |
| Vitamin B3 | 2.189mg | 0.742mg | 9% |
| Vitamin B6 | 0.27mg | 0.165mg | 8% |
| Magnesium | 60mg | 27mg | 8% |
| Calories | 158kcal | 32kcal | 6% |
| Vitamin A | 203µg | 251µg | 5% |
| Calcium | 180mg | 232mg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B1 | 0.017mg | 0.054mg | 3% |
| Carbs | 1.64g | 5.42g | 1% |
| Fats | 1.4g | 0.61g | 1% |
| Saturated fat | 0.236g | 0.055g | 1% |
| Net carbs | 1.64g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Monounsaturated fat | 0.162g | 0.03g | 0% |
| Polyunsaturated fat | 0.268g | 0.201g | 0% |
| Tryptophan | 0.364mg | 0.031mg | 0% |
| Threonine | 1.398mg | 0.086mg | 0% |
| Isoleucine | 1.414mg | 0.1mg | 0% |
| Leucine | 2.287mg | 0.151mg | 0% |
| Lysine | 2.427mg | 0.117mg | 0% |
| Methionine | 0.733mg | 0.033mg | 0% |
| Phenylalanine | 1.164mg | 0.087mg | 0% |
| Valine | 1.419mg | 0.12mg | 0% |
| Histidine | 0.624mg | 0.047mg | 0% |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
104%
120%
Minerals Daily Need Coverage Score
185%
25%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 32)
Which food is cheaper?
Squid is cheaper (difference - $0.5)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 727mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.181g)
Which food is richer in vitamins?
?
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.