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

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Significant differences between surimi and marrow-stem Kale

  • Surimi has more vitamin B12, selenium, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and fiber.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than surimi.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Fish, surimi and Collards, raw.

Infographic

Surimi 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.
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +59.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +1028%
Contains more SeleniumSelenium +2061.5%
Contains more CalciumCalcium +2477.8%
Contains more PotassiumPotassium +90.2%
Contains more IronIron +80.8%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +5881.8%

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.
Surimi
1
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1155%
Contains more Vitamin EVitamin E +258.7%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +519%
Contains more Vitamin B3Vitamin B3 +237.3%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin KVitamin K +437000%
Contains more FolateFolate +6350%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +402.6%
Contains more FatsFats +47.5%
Contains more CarbsCarbs +26.4%
Contains more WaterWater +17.4%
Contains more OtherOther +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 +396.7%
Contains more Poly. FatPolyunsaturated fat +120.4%
Contains less Sat. FatSaturated fat -71.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Surimi Marrow-stem Kale
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Surimi Marrow-stem Kale DV% diff.
Vitamin K 0.1µg 437.1µg 364%
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 1.3µg 49%
Vitamin C 0mg 35.3mg 39%
Phosphorus 282mg 25mg 37%
Folate 2µg 129µg 32%
Manganese 0.011mg 0.658mg 28%
Vitamin A 20µg 251µg 26%
Protein 15.18g 3.02g 24%
Calcium 9mg 232mg 22%
Fiber 0g 4g 16%
Vitamin E 0.63mg 2.26mg 11%
Vitamin B6 0.03mg 0.165mg 10%
Cholesterol 30mg 0mg 10%
Vitamin B2 0.021mg 0.13mg 8%
Sodium 143mg 17mg 5%
Vitamin B5 0.07mg 0.267mg 4%
Magnesium 43mg 27mg 4%
Choline 23.2mg 4%
Vitamin B3 0.22mg 0.742mg 3%
Calories 99kcal 32kcal 3%
Vitamin B1 0.02mg 0.054mg 3%
Iron 0.26mg 0.47mg 3%
Potassium 112mg 213mg 3%
Copper 0.032mg 0.046mg 2%
Polyunsaturated fat 0.443g 0.201g 2%
Zinc 0.33mg 0.21mg 1%
Saturated fat 0.191g 0.055g 1%
Fats 0.9g 0.61g 0%
Carbs 6.85g 5.42g 0%
Net carbs 6.85g 1.42g N/A
Sugar 0g 0.46g N/A
Monounsaturated fat 0.149g 0.03g 0%
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.734mg 0.086mg 0%
Isoleucine 0.709mg 0.1mg 0%
Leucine 1.202mg 0.151mg 0%
Lysine 1.387mg 0.117mg 0%
Methionine 0.515mg 0.033mg 0%
Phenylalanine 0.595mg 0.087mg 0%
Valine 0.77mg 0.12mg 0%
Histidine 0.35mg 0.047mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
19%
Surimi
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
37%
Surimi
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 0.46g)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 126mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.136g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 18)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.