Fish Oil SalmonvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Fish Oil Salmon vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 96% fewer calories.
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.
Kale Raw provides 348mg 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.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
Kale Raw edges ahead overall with more fiber, more protein, more potassium, more vitamin C â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Oil Salmon | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 902kcal45% | 35kcal2% | +867kcal |
| Protein | 0g0% | 2.9g6% | <0.1g |
| Total Fat | 100g128% | 1.5g2% | +99g |
| Saturated Fat | 20g99% | â | â |
| Cholesterol | 485mg162% | â | â |
| Carbohydrates | 0g0% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin E | â | 0.66mg4% | â |
| Vitamin K | â | 390mcg325% | â |
| Vitamin B6 | 0mg0% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 0mcg0% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | 0mg0% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | 0mg0% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0mg0% | 1.2mg7% | <0.1mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 53mg2% | <0.1mg |
| Calcium | 0mg0% | 254mg20% | <0.1mg |
| Iron | 0mg0% | 1.6mg9% | <0.1mg |
| Potassium | 0mg0% | 348mg7% | <0.1mg |
| Phosphorus | 0mg0% | 55mg4% | <0.1mg |
| Magnesium | 0mg0% | 33mg8% | <0.1mg |
| Zinc | 0mg0% | 0.39mg4% | <0.1mg |
| Copper | 0mg0% | <0.1mg6% | <0.1mg |
| Manganese | 0mg0% | 0.92mg40% | <0.1mg |
| Selenium | 0mcg0% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 902 kcal for Fish Oil Salmon â that's 2477% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Kale Raw provides more protein with 2.92g versus 0g per 100g. In terms of protein-to-calorie efficiency, Kale Raw offers better value for building and maintaining muscle.
Fat: Kale Raw is the leaner option with 1.49g of total fat per 100g compared to 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale Raw: 241mcg vs 0mcg), Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin B6 (Kale Raw: 0.147mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Kale Raw: 254mg vs 0mg), Iron (Kale Raw: 1.6mg vs 0mg), Potassium (Kale Raw: 348mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Kale Raw fits a low-fat diet. Both fit a low-sodium diet.