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  6. Tuna salad vs. Marrow-stem Kale

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.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Tuna salad Marrow-stem Kale 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 +9523.3%
Contains more Poly. FatPolyunsaturated fat +1950.7%
Contains less Sat. FatSaturated fat -96.4%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.