Tuna salad vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are tuna salad and marrow-stem Kale different?
- Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, and calcium.
- Daily need coverage for vitamin A for marrow-stem Kale is 98% higher.
- Marrow-stem Kale has less sodium.
Fish, tuna salad and Collards, raw are the varieties used in this article.
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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 IronIron | +112.8% |
| Contains more CopperCopper | +215.2% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +612% |
| Contains more SeleniumSelenium | +3069.2% |
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +1264.7% |
| Contains more PotassiumPotassium | +19.7% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +1545% |
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 B3Vitamin B3 | +803% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +1504.5% |
| Contains more Vitamin AVitamin A | +945.8% |
| Contains more Vitamin B1Vitamin B1 | +74.2% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +103.7% |
| Contains more FolateFolate | +1512.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +431.1% |
| Contains more FatsFats | +1418% |
| Contains more CarbsCarbs | +73.6% |
| Contains more OtherOther | +60.2% |
| Contains more WaterWater | +41.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 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 | +9523.3% |
| Contains more Poly. FatPolyunsaturated fat | +1950.7% |
| Contains less Sat. FatSaturated fat | -96.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Selenium | 41.2µg | 1.3µg | 73% |
| Vitamin B12 | 1.2µg | 0µg | 50% |
| Vitamin B3 | 6.7mg | 0.742mg | 37% |
| Vitamin C | 2.2mg | 35.3mg | 37% |
| Folate | 8µg | 129µg | 30% |
| Manganese | 0.04mg | 0.658mg | 27% |
| Polyunsaturated fat | 4.122g | 0.201g | 26% |
| Protein | 16.04g | 3.02g | 26% |
| Vitamin A | 24µg | 251µg | 25% |
| Calcium | 17mg | 232mg | 22% |
| Phosphorus | 178mg | 25mg | 22% |
| Sodium | 402mg | 17mg | 17% |
| Fiber | 0g | 4g | 16% |
| Vitamin E | 2.26mg | 15% | |
| Fats | 9.26g | 0.61g | 13% |
| Copper | 0.145mg | 0.046mg | 11% |
| Calories | 187kcal | 32kcal | 8% |
| Iron | 1mg | 0.47mg | 7% |
| Monounsaturated fat | 2.887g | 0.03g | 7% |
| Saturated fat | 1.544g | 0.055g | 7% |
| Vitamin B6 | 0.081mg | 0.165mg | 6% |
| Vitamin B2 | 0.07mg | 0.13mg | 5% |
| Choline | 23.2mg | 4% | |
| Cholesterol | 13mg | 0mg | 4% |
| Zinc | 0.56mg | 0.21mg | 3% |
| Vitamin B1 | 0.031mg | 0.054mg | 2% |
| Magnesium | 19mg | 27mg | 2% |
| Potassium | 178mg | 213mg | 1% |
| Carbs | 9.41g | 5.42g | 1% |
| Net carbs | 9.41g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin B5 | 0.26mg | 0.267mg | 0% |
| Tryptophan | 0.18mg | 0.031mg | 0% |
| Threonine | 0.701mg | 0.086mg | 0% |
| Isoleucine | 0.739mg | 0.1mg | 0% |
| Leucine | 1.293mg | 0.151mg | 0% |
| Lysine | 1.457mg | 0.117mg | 0% |
| Methionine | 0.47mg | 0.033mg | 0% |
| Phenylalanine | 0.626mg | 0.087mg | 0% |
| Valine | 0.824mg | 0.12mg | 0% |
| Histidine | 0.467mg | 0.047mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - DHA | 0.055g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
120%
Minerals Daily Need Coverage Score
49%
25%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.489g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is richer in minerals?
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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.