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  6. Squid vs. Marrow-stem Kale

Squid vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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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

Squid 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.
Squid
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +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.
Squid
Squid
5
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Marrow-stem Kale 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +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
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 +440%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated fat -76.7%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.