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Bean raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between bean raw and marrow-stem Kale

  • Bean raw has more folate, copper, iron, phosphorus, vitamin B1, selenium, fiber, and magnesium, while marrow-stem Kale has more vitamin K and vitamin A.
  • Marrow-stem Kale covers your daily need for vitamin K, 360% more than bean raw.
  • Bean raw contains 21 times more selenium than marrow-stem Kale. While bean raw contains 27.9µg of selenium, marrow-stem Kale contains only 1.3µg.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Collards, raw.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +551.9%
Contains more PotassiumPotassium +554%
Contains more IronIron +978.7%
Contains more CopperCopper +1841.3%
Contains more ZincZinc +985.7%
Contains more PhosphorusPhosphorus +1544%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +74.5%
Contains more SeleniumSelenium +2046.2%
Contains more CalciumCalcium +105.3%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 B1Vitamin B1 +1220.4%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +194%
Contains more Vitamin B6Vitamin B6 +187.3%
Contains more FolateFolate +307%
Contains more CholineCholine +185.3%
Contains more Vitamin CVitamin C +460.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +976.2%
Contains more Vitamin KVitamin K +7705.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +609.3%
Contains more FatsFats +101.6%
Contains more CarbsCarbs +1054.1%
Contains more OtherOther +160.9%
Contains more WaterWater +691%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +663.3%
Contains more Poly. FatPolyunsaturated fat +102.5%
Contains less Sat. FatSaturated fat -76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Marrow-stem Kale
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Marrow-stem Kale DV% diff.
Vitamin K 5.6µg 437.1µg 360%
Folate 525µg 129µg 99%
Copper 0.893mg 0.046mg 94%
Iron 5.07mg 0.47mg 58%
Phosphorus 411mg 25mg 55%
Vitamin B1 0.713mg 0.054mg 55%
Selenium 27.9µg 1.3µg 48%
Fiber 15.5g 4g 46%
Protein 21.42g 3.02g 37%
Potassium 1393mg 213mg 35%
Magnesium 176mg 27mg 35%
Vitamin C 6.3mg 35.3mg 32%
Vitamin A 0µg 251µg 28%
Vitamin B6 0.474mg 0.165mg 24%
Manganese 1.148mg 0.658mg 21%
Zinc 2.28mg 0.21mg 19%
Carbs 62.55g 5.42g 19%
Calories 347kcal 32kcal 16%
Vitamin E 0.21mg 2.26mg 14%
Starch 34.17g 14%
Calcium 113mg 232mg 12%
Vitamin B5 0.785mg 0.267mg 10%
Choline 66.2mg 23.2mg 8%
Vitamin B2 0.212mg 0.13mg 6%
Vitamin B3 1.174mg 0.742mg 3%
Polyunsaturated fat 0.407g 0.201g 1%
Saturated fat 0.235g 0.055g 1%
Fats 1.23g 0.61g 1%
Net carbs 47.05g 1.42g N/A
Sugar 2.11g 0.46g N/A
Sodium 12mg 17mg 0%
Monounsaturated fat 0.229g 0.03g 0%
Tryptophan 0.237mg 0.031mg 0%
Threonine 0.81mg 0.086mg 0%
Isoleucine 0.871mg 0.1mg 0%
Leucine 1.558mg 0.151mg 0%
Lysine 1.356mg 0.117mg 0%
Methionine 0.259mg 0.033mg 0%
Phenylalanine 1.095mg 0.087mg 0%
Valine 0.998mg 0.12mg 0%
Histidine 0.556mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
131%
Bean raw
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 1)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.