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  6. Beans vs. Marrow-stem Kale

Beans vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between beans and marrow-stem Kale

  • Beans have more copper, phosphorus, zinc, and vitamin B1; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than beans.
  • Marrow-stem Kale has 7 times less zinc than beans. Beans have 1.4mg of zinc, while marrow-stem Kale has 0.21mg.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Collards, raw.

Infographic

Beans 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +18.5%
Contains more PotassiumPotassium +39%
Contains more CopperCopper +347.8%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +316%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +246.2%
Contains more CalciumCalcium +364%
Contains more IronIron +62.1%

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.
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +177.8%
Contains more CholineCholine +32.8%
Contains more Vitamin CVitamin C +1038.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +72.6%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Marrow-stem Kale DV% diff.
Vitamin K 0.8µg 437.1µg 364%
Vitamin C 3.1mg 35.3mg 36%
Manganese 0.658mg 29%
Vitamin A 5µg 251µg 27%
Folate 24µg 129µg 26%
Copper 0.206mg 0.046mg 18%
Calcium 50mg 232mg 18%
Vitamin E 0.15mg 2.26mg 14%
Phosphorus 104mg 25mg 11%
Zinc 1.4mg 0.21mg 11%
Vitamin B1 0.15mg 0.054mg 8%
Fiber 5.5g 4g 6%
Selenium 4.5µg 1.3µg 6%
Vitamin B5 0.267mg 5%
Carbs 20.49g 5.42g 5%
Vitamin B2 0.06mg 0.13mg 5%
Protein 4.8g 3.02g 4%
Calories 105kcal 32kcal 4%
Vitamin B6 0.13mg 0.165mg 3%
Iron 0.29mg 0.47mg 2%
Potassium 296mg 213mg 2%
Vitamin B3 0.43mg 0.742mg 2%
Sodium 1mg 17mg 1%
Magnesium 32mg 27mg 1%
Choline 30.8mg 23.2mg 1%
Fats 0.4g 0.61g 0%
Net carbs 14.99g 1.42g N/A
Sugar 7.78g 0.46g N/A
Saturated fat 0.103g 0.055g 0%
Monounsaturated fat 0.035g 0.03g 0%
Polyunsaturated fat 0.172g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +58.9%
Contains more CarbsCarbs +278%
Contains more OtherOther +28.6%
Contains more FatsFats +52.5%
Contains more WaterWater +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +16.7%
Contains less Sat. FatSaturated fat -46.6%
Contains more Poly. FatPolyunsaturated fat +16.9%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.