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  6. Baked beans vs. Marrow-stem Kale

Baked beans vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between baked beans and marrow-stem Kale?

  • Baked beans are richer in iron, copper, and phosphorus, yet marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% higher.
  • Baked beans have 35 times more saturated fat than marrow-stem Kale. Baked beans have 1.948g of saturated fat, while marrow-stem Kale has 0.055g.

We used Beans, baked, home prepared and Collards, raw types in this comparison.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +59.3%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +323.4%
Contains more CopperCopper +245.7%
Contains more ZincZinc +247.6%
Contains more PhosphorusPhosphorus +336%
Contains more SeleniumSelenium +338.5%
Contains more CalciumCalcium +280.3%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +158%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +151.9%
Contains more Vitamin CVitamin C +3109.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B3Vitamin B3 +81.9%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +168.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 1.1mg 35.3mg 38%
Vitamin A 0µg 251µg 28%
Folate 48µg 129µg 20%
Iron 1.99mg 0.47mg 19%
Sodium 422mg 17mg 18%
Manganese 0.255mg 0.658mg 18%
Calcium 61mg 232mg 17%
Vitamin E 2.26mg 15%
Copper 0.159mg 0.046mg 13%
Phosphorus 109mg 25mg 12%
Saturated fat 1.948g 0.055g 9%
Selenium 5.7µg 1.3µg 8%
Vitamin B1 0.136mg 0.054mg 7%
Fats 5.15g 0.61g 7%
Vitamin B6 0.09mg 0.165mg 6%
Vitamin B2 0.049mg 0.13mg 6%
Calories 155kcal 32kcal 6%
Fiber 5.5g 4g 6%
Zinc 0.73mg 0.21mg 5%
Monounsaturated fat 2.133g 0.03g 5%
Protein 5.54g 3.02g 5%
Carbs 21.63g 5.42g 5%
Polyunsaturated fat 0.74g 0.201g 4%
Potassium 358mg 213mg 4%
Magnesium 43mg 27mg 4%
Choline 23.2mg 4%
Vitamin B3 0.408mg 0.742mg 2%
Vitamin B5 0.155mg 0.267mg 2%
Cholesterol 5mg 0mg 2%
Net carbs 16.13g 1.42g N/A
Sugar 0.46g N/A
Tryptophan 0.067mg 0.031mg 0%
Threonine 0.228mg 0.086mg 0%
Isoleucine 0.242mg 0.1mg 0%
Leucine 0.428mg 0.151mg 0%
Lysine 0.379mg 0.117mg 0%
Methionine 0.086mg 0.033mg 0%
Phenylalanine 0.287mg 0.087mg 0%
Valine 0.282mg 0.12mg 0%
Histidine 0.153mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +83.4%
Contains more FatsFats +744.3%
Contains more CarbsCarbs +299.1%
Contains more OtherOther +88.7%
Contains more WaterWater +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +7010%
Contains more Poly. FatPolyunsaturated fat +268.2%
Contains less Sat. FatSaturated fat -97.2%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.