Fish LingcodvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Fish Lingcod vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 59% fewer calories.
Fish Lingcod will keep you satisfied longer with 17.7g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) â the better pick for muscle growth and recovery.
Fish Lingcod provides 437mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Lingcod | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 85kcal4% | 35kcal2% | +50kcal |
| Protein | 18g35% | 2.9g6% | +15g |
| Total Fat | 1.1g1% | 1.5g2% | <0.1g |
| Saturated Fat | 0.20g1% | â | â |
| Cholesterol | 52mg17% | â | â |
| Carbohydrates | 0g0% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin E | â | 0.66mg4% | â |
| Vitamin K | â | 390mcg325% | â |
| Vitamin B6 | 0.30mg18% | 0.15mg9% | +0.15mg |
| Vitamin B12 | 3.6mcg150% | â | â |
| Folate | 9.0mcg2% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.9mg12% | 1.2mg7% | +0.72mg |
| ðķMinerals | |||
| Sodium | 59mg3% | 53mg2% | +6.0mg |
| Calcium | 14mg1% | 254mg20% | <0.1mg |
| Iron | 0.32mg2% | 1.6mg9% | <0.1mg |
| Potassium | 437mg9% | 348mg7% | +89mg |
| Phosphorus | 201mg16% | 55mg4% | +146mg |
| Magnesium | 26mg6% | 33mg8% | <0.1mg |
| Zinc | 0.45mg4% | 0.39mg4% | +<0.1mg |
| Copper | <0.1mg3% | <0.1mg6% | <0.1mg |
| Manganese | <0.1mg1% | 0.92mg40% | <0.1mg |
| Selenium | 37mcg66% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 85 kcal for Fish Lingcod â that's 143% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod is the leaner option with 1.06g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin A (Kale Raw: 241mcg vs 15mcg), Folate (Kale Raw: 62mcg vs 9mcg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.02mg), Calcium (Kale Raw: 254mg vs 14mg), Iron (Kale Raw: 1.6mg vs 0.32mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.