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  6. Cranberry bean raw vs. Marrow-stem Kale

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

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Significant differences between cranberry bean raw and marrow-stem Kale

  • Cranberry bean raw has more folate, copper, fiber, vitamin B1, iron, phosphorus, potassium, and zinc; however, marrow-stem Kale is richer in vitamin A and vitamin C.
  • Cranberry bean raw covers your daily folate needs 119% more than marrow-stem Kale.
  • Marrow-stem Kale has 17 times less zinc than cranberry bean raw. Cranberry bean raw has 3.63mg of zinc, while marrow-stem Kale has 0.21mg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Collards, raw.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +477.8%
Contains more PotassiumPotassium +525.4%
Contains more IronIron +963.8%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +1628.6%
Contains more PhosphorusPhosphorus +1388%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +876.9%
Contains more CalciumCalcium +82.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1283.3%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B5Vitamin B5 +180.1%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +368.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Folate 604µg 129µg 119%
Fiber 24.7g 4g 83%
Copper 0.794mg 0.046mg 83%
Vitamin B1 0.747mg 0.054mg 58%
Iron 5mg 0.47mg 57%
Phosphorus 372mg 25mg 50%
Protein 23.03g 3.02g 40%
Vitamin C 0mg 35.3mg 39%
Potassium 1332mg 213mg 33%
Magnesium 156mg 27mg 31%
Zinc 3.63mg 0.21mg 31%
Vitamin A 0µg 251µg 28%
Selenium 12.7µg 1.3µg 21%
Carbs 60.05g 5.42g 18%
Vitamin E 2.26mg 15%
Calories 335kcal 32kcal 15%
Calcium 127mg 232mg 11%
Vitamin B6 0.309mg 0.165mg 11%
Manganese 0.92mg 0.658mg 11%
Vitamin B5 0.748mg 0.267mg 10%
Vitamin B2 0.213mg 0.13mg 6%
Vitamin B3 1.455mg 0.742mg 4%
Choline 23.2mg 4%
Polyunsaturated fat 0.527g 0.201g 2%
Saturated fat 0.316g 0.055g 1%
Fats 1.23g 0.61g 1%
Net carbs 35.35g 1.42g N/A
Sugar 0.46g N/A
Sodium 6mg 17mg 0%
Monounsaturated fat 0.106g 0.03g 0%
Tryptophan 0.273mg 0.031mg 0%
Threonine 0.969mg 0.086mg 0%
Isoleucine 1.017mg 0.1mg 0%
Leucine 1.838mg 0.151mg 0%
Lysine 1.58mg 0.117mg 0%
Methionine 0.346mg 0.033mg 0%
Phenylalanine 1.245mg 0.087mg 0%
Valine 1.205mg 0.12mg 0%
Histidine 0.641mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +662.6%
Contains more FatsFats +101.6%
Contains more CarbsCarbs +1007.9%
Contains more OtherOther +148.1%
Contains more WaterWater +623.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +253.3%
Contains more Poly. FatPolyunsaturated fat +162.2%
Contains less Sat. FatSaturated fat -82.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.