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  6. Broad bean raw vs. Marrow-stem Kale

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

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The main differences between broad bean raw and marrow-stem Kale

  • Broad bean raw has more copper, phosphorus, fiber, iron, vitamin B2, and vitamin B3; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 330% higher.
  • Marrow-stem Kale has 9 times less copper than broad bean raw. Broad bean raw has 0.402mg of copper, while marrow-stem Kale has 0.046mg.
  • Broad bean raw has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Beans, fava, in pod, raw and Collards, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +22.2%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +229.8%
Contains more CopperCopper +773.9%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +416%
Contains more CalciumCalcium +527%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +62.5%
~equal in Manganese ~0.658mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 +146.3%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +203.1%
Contains more FolateFolate +14.7%
Contains more Vitamin CVitamin C +854.1%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +94.8%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +968.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Marrow-stem Kale DV% diff.
Vitamin K 40.9µg 437.1µg 330%
Copper 0.402mg 0.046mg 40%
Vitamin C 3.7mg 35.3mg 35%
Vitamin A 17µg 251µg 26%
Calcium 37mg 232mg 20%
Phosphorus 129mg 25mg 15%
Iron 1.55mg 0.47mg 14%
Fiber 7.5g 4g 14%
Vitamin B2 0.29mg 0.13mg 12%
Protein 7.92g 3.02g 10%
Vitamin B3 2.249mg 0.742mg 9%
Zinc 1mg 0.21mg 7%
Vitamin E 1.16mg 2.26mg 7%
Vitamin B1 0.133mg 0.054mg 7%
Vitamin B6 0.104mg 0.165mg 5%
Folate 148µg 129µg 5%
Potassium 332mg 213mg 4%
Carbs 17.63g 5.42g 4%
Choline 23.2mg 4%
Calories 88kcal 32kcal 3%
Selenium 0.8µg 1.3µg 1%
Magnesium 33mg 27mg 1%
Polyunsaturated fat 0.342g 0.201g 1%
Vitamin B5 0.225mg 0.267mg 1%
Fats 0.73g 0.61g 0%
Net carbs 10.13g 1.42g N/A
Sugar 9.21g 0.46g N/A
Sodium 25mg 17mg 0%
Manganese 0.661mg 0.658mg 0%
Saturated fat 0.118g 0.055g 0%
Monounsaturated fat 0.104g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +162.3%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +225.3%
Contains more WaterWater +23.4%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +246.7%
Contains more Poly. FatPolyunsaturated fat +70.1%
Contains less Sat. FatSaturated fat -53.4%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.