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  6. Tuna Bluefin vs. Marrow-stem Kale

Tuna Bluefin vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are tuna Bluefin and marrow-stem Kale different?

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, and calcium.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin contains 36 times more selenium than marrow-stem Kale. While tuna Bluefin contains 46.8µg of selenium, marrow-stem Kale contains only 1.3µg.
  • Tuna Bluefin has a lower glycemic index (0) than marrow-stem Kale (32).

Fish, tuna, fresh, bluefin, cooked, dry heat and Collards, raw are the varieties used in this article.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +137%
Contains more PotassiumPotassium +51.6%
Contains more IronIron +178.7%
Contains more CopperCopper +139.1%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +1204%
Contains more SeleniumSelenium +3500%
Contains more CalciumCalcium +2220%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +3190%

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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 AVitamin A +201.6%
Contains more Vitamin B1Vitamin B1 +414.8%
Contains more Vitamin B2Vitamin B2 +135.4%
Contains more Vitamin B3Vitamin B3 +1320.5%
Contains more Vitamin B5Vitamin B5 +413.1%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +6350%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Marrow-stem Kale DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin K 437.1µg 364%
Selenium 46.8µg 1.3µg 83%
Vitamin B3 10.54mg 0.742mg 61%
Vitamin A 757µg 251µg 56%
Protein 29.91g 3.02g 54%
Phosphorus 326mg 25mg 43%
Vitamin C 0mg 35.3mg 39%
Folate 2µg 129µg 32%
Vitamin B6 0.525mg 0.165mg 28%
Manganese 0.02mg 0.658mg 28%
Calcium 10mg 232mg 22%
Vitamin B5 1.37mg 0.267mg 22%
Vitamin B1 0.278mg 0.054mg 19%
Fiber 0g 4g 16%
Cholesterol 49mg 0mg 16%
Vitamin E 2.26mg 15%
Vitamin B2 0.306mg 0.13mg 14%
Iron 1.31mg 0.47mg 11%
Polyunsaturated fat 1.844g 0.201g 11%
Magnesium 64mg 27mg 9%
Fats 6.28g 0.61g 9%
Calories 184kcal 32kcal 8%
Copper 0.11mg 0.046mg 7%
Saturated fat 1.612g 0.055g 7%
Zinc 0.77mg 0.21mg 5%
Monounsaturated fat 2.053g 0.03g 5%
Choline 23.2mg 4%
Potassium 323mg 213mg 3%
Carbs 0g 5.42g 2%
Sodium 50mg 17mg 1%
Net carbs 0g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.335mg 0.031mg 0%
Threonine 1.311mg 0.086mg 0%
Isoleucine 1.378mg 0.1mg 0%
Leucine 2.431mg 0.151mg 0%
Lysine 2.747mg 0.117mg 0%
Methionine 0.885mg 0.033mg 0%
Phenylalanine 1.168mg 0.087mg 0%
Valine 1.541mg 0.12mg 0%
Histidine 0.88mg 0.047mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +890.4%
Contains more FatsFats +929.5%
Contains more OtherOther +254.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 +6743.3%
Contains more Poly. FatPolyunsaturated fat +817.4%
Contains less Sat. FatSaturated fat -96.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.