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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
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
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
120%
Minerals Daily Need Coverage Score
39%
25%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 1.893g)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 8)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.3)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.46g)
Which food is richer in minerals?
Baked beans is relatively richer in minerals