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  6. Adzuki bean vs. Marrow-stem Kale

Adzuki bean vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between adzuki bean and marrow-stem Kale

  • Adzuki bean has more folate, copper, iron, phosphorus, manganese, zinc, fiber, and vitamin B1; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Adzuki bean's daily need coverage for folate is 123% more.
  • Adzuki bean contains 24 times more zinc than marrow-stem Kale. Adzuki bean contains 5.04mg of zinc, while marrow-stem Kale contains 0.21mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Collards, raw.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +370.4%
Contains more PotassiumPotassium +488.7%
Contains more IronIron +959.6%
Contains more CopperCopper +2278.3%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +1424%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +162.9%
Contains more SeleniumSelenium +138.5%
Contains more CalciumCalcium +251.5%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 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 B1Vitamin B1 +742.6%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +254.4%
Contains more Vitamin B5Vitamin B5 +450.9%
Contains more Vitamin B6Vitamin B6 +112.7%
Contains more FolateFolate +382.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Folate 622µg 129µg 123%
Copper 1.094mg 0.046mg 116%
Iron 4.98mg 0.47mg 56%
Phosphorus 381mg 25mg 51%
Manganese 1.73mg 0.658mg 47%
Zinc 5.04mg 0.21mg 44%
Vitamin C 0mg 35.3mg 39%
Fiber 12.7g 4g 35%
Protein 19.87g 3.02g 34%
Vitamin B1 0.455mg 0.054mg 33%
Potassium 1254mg 213mg 31%
Vitamin A 1µg 251µg 28%
Vitamin B5 1.471mg 0.267mg 24%
Magnesium 127mg 27mg 24%
Carbs 62.9g 5.42g 19%
Calcium 66mg 232mg 17%
Calories 329kcal 32kcal 15%
Vitamin E 2.26mg 15%
Vitamin B6 0.351mg 0.165mg 14%
Vitamin B3 2.63mg 0.742mg 12%
Vitamin B2 0.22mg 0.13mg 7%
Choline 23.2mg 4%
Selenium 3.1µg 1.3µg 3%
Polyunsaturated fat 0.113g 0.201g 1%
Sodium 5mg 17mg 1%
Saturated fat 0.191g 0.055g 1%
Fats 0.53g 0.61g 0%
Net carbs 50.2g 1.42g N/A
Sugar 0.46g N/A
Monounsaturated fat 0.05g 0.03g 0%
Tryptophan 0.191mg 0.031mg 0%
Threonine 0.674mg 0.086mg 0%
Isoleucine 0.791mg 0.1mg 0%
Leucine 1.668mg 0.151mg 0%
Lysine 1.497mg 0.117mg 0%
Methionine 0.21mg 0.033mg 0%
Phenylalanine 1.052mg 0.087mg 0%
Valine 1.023mg 0.12mg 0%
Histidine 0.524mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +557.9%
Contains more CarbsCarbs +1060.5%
Contains more OtherOther +145.1%
Contains more FatsFats +15.1%
Contains more WaterWater +566.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 +66.7%
Contains less Sat. FatSaturated fat -71.2%
Contains more Poly. FatPolyunsaturated fat +77.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.