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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, Zinc, and Magnesium, however, Marrow-stem Kale is richer in 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.
Cranberry bean raw
Cranberry bean raw
9
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +963.8%
Contains more Magnesium +477.8%
Contains more Phosphorus +1388%
Contains more Potassium +525.4%
Contains less Sodium -64.7%
Contains more Zinc +1628.6%
Contains more Copper +1626.1%
Contains more Manganese +39.8%
Contains more Selenium +876.9%
Contains more Calcium +82.7%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +963.8%
Contains more Magnesium +477.8%
Contains more Phosphorus +1388%
Contains more Potassium +525.4%
Contains less Sodium -64.7%
Contains more Zinc +1628.6%
Contains more Copper +1626.1%
Contains more Manganese +39.8%
Contains more Selenium +876.9%
Contains more Calcium +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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +1283.3%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +180.1%
Contains more Vitamin B6 +87.3%
Contains more Folate +368.2%
Contains more Vitamin A +250850%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +1283.3%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +180.1%
Contains more Vitamin B6 +87.3%
Contains more Folate +368.2%
Contains more Vitamin A +250850%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +662.6%
Contains more Fats +101.6%
Contains more Carbs +1007.9%
Contains more Other +148.1%
Contains more Water +623.3%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Marrow-stem Kale
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 Protein +662.6%
Contains more Fats +101.6%
Contains more Carbs +1007.9%
Contains more Other +148.1%
Contains more Water +623.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +253.3%
Contains more Polyunsaturated fat +162.2%
Contains less Saturated Fat -82.6%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +253.3%
Contains more Polyunsaturated fat +162.2%
Contains less Saturated Fat -82.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Marrow-stem Kale
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Marrow-stem Kale Opinion
Net carbs 35.35g 1.42g Cranberry bean raw
Protein 23.03g 3.02g Cranberry bean raw
Fats 1.23g 0.61g Cranberry bean raw
Carbs 60.05g 5.42g Cranberry bean raw
Calories 335kcal 32kcal Cranberry bean raw
Sugar 0.46g Cranberry bean raw
Fiber 24.7g 4g Cranberry bean raw
Calcium 127mg 232mg Marrow-stem Kale
Iron 5mg 0.47mg Cranberry bean raw
Magnesium 156mg 27mg Cranberry bean raw
Phosphorus 372mg 25mg Cranberry bean raw
Potassium 1332mg 213mg Cranberry bean raw
Sodium 6mg 17mg Cranberry bean raw
Zinc 3.63mg 0.21mg Cranberry bean raw
Copper 0.794mg 0.046mg Cranberry bean raw
Manganese 0.92mg 0.658mg Cranberry bean raw
Selenium 12.7µg 1.3µg Cranberry bean raw
Vitamin A 2IU 5019IU Marrow-stem Kale
Vitamin A RAE 0µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.747mg 0.054mg Cranberry bean raw
Vitamin B2 0.213mg 0.13mg Cranberry bean raw
Vitamin B3 1.455mg 0.742mg Cranberry bean raw
Vitamin B5 0.748mg 0.267mg Cranberry bean raw
Vitamin B6 0.309mg 0.165mg Cranberry bean raw
Folate 604µg 129µg Cranberry bean raw
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.273mg 0.031mg Cranberry bean raw
Threonine 0.969mg 0.086mg Cranberry bean raw
Isoleucine 1.017mg 0.1mg Cranberry bean raw
Leucine 1.838mg 0.151mg Cranberry bean raw
Lysine 1.58mg 0.117mg Cranberry bean raw
Methionine 0.346mg 0.033mg Cranberry bean raw
Phenylalanine 1.245mg 0.087mg Cranberry bean raw
Valine 1.205mg 0.12mg Cranberry bean raw
Histidine 0.641mg 0.047mg Cranberry bean raw
Saturated Fat 0.316g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.106g 0.03g Cranberry bean raw
Polyunsaturated fat 0.527g 0.201g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.261g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 3)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.9)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.