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  6. Broad bean vs. Kale

Broad bean vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Kale

  • Broad bean has more Folate, Iron, Phosphorus, Fiber, and Vitamin B1, however, Kale is higher in Vitamin A RAE, Vitamin C, Copper, Vitamin B6, and Manganese.
  • Kale covers your daily need of Vitamin A RAE 74% more than Broad bean.
  • Broad bean has 4 times more Folate than Kale. While Broad bean has 58µg of Folate, Kale has only 13µg.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.

Infographic

Broad bean vs 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.
Broad bean
Broad bean
5
:
5
Kale
Kale
Contains more Iron +66.7%
Contains more Magnesium +72.2%
Contains more Phosphorus +160.7%
Contains more Zinc +95.8%
Contains more Selenium +11.1%
Contains more Calcium +300%
Contains more Potassium +18.1%
Contains less Sodium -43.9%
Contains more Copper +160%
Contains more Manganese +59.4%
Equal in Selenium - 0.9
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +66.7%
Contains more Magnesium +72.2%
Contains more Phosphorus +160.7%
Contains more Zinc +95.8%
Contains more Selenium +11.1%
Contains more Calcium +300%
Contains more Potassium +18.1%
Contains less Sodium -43.9%
Contains more Copper +160%
Contains more Manganese +59.4%
Equal in Selenium - 0.9

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.
Broad bean
Broad bean
5
:
5
Kale
Kale
Contains more Vitamin B1 +141.5%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +140%
Contains more Vitamin B5 +34.7%
Contains more Folate +346.2%
Contains more Vitamin A +4944.8%
Contains more Vitamin C +107.1%
Contains more Vitamin B6 +375.9%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +141.5%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +140%
Contains more Vitamin B5 +34.7%
Contains more Folate +346.2%
Contains more Vitamin A +4944.8%
Contains more Vitamin C +107.1%
Contains more Vitamin B6 +375.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
4
:
1
Kale
Kale
Contains more Protein +152.6%
Contains more Fats +25%
Contains more Carbs +79.4%
Equal in Water - 91.2
Equal in Other - 0.87
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +152.6%
Contains more Fats +25%
Contains more Carbs +79.4%
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Kale
Kale
Contains more Polyunsaturated fat +57%
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +50%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Polyunsaturated fat +57%
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Kale Opinion
Net carbs 6.5g 3.63g Broad bean
Protein 4.8g 1.9g Broad bean
Fats 0.5g 0.4g Broad bean
Carbs 10.1g 5.63g Broad bean
Calories 62kcal 28kcal Broad bean
Sugar 1.25g Broad bean
Fiber 3.6g 2g Broad bean
Calcium 18mg 72mg Kale
Iron 1.5mg 0.9mg Broad bean
Magnesium 31mg 18mg Broad bean
Phosphorus 73mg 28mg Broad bean
Potassium 193mg 228mg Kale
Sodium 41mg 23mg Kale
Zinc 0.47mg 0.24mg Broad bean
Copper 0.06mg 0.156mg Kale
Manganese 0.261mg 0.416mg Kale
Selenium 1µg 0.9µg Broad bean
Vitamin A 270IU 13621IU Kale
Vitamin A RAE 14µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 19.8mg 41mg Kale
Vitamin B1 0.128mg 0.053mg Broad bean
Vitamin B2 0.09mg 0.07mg Broad bean
Vitamin B3 1.2mg 0.5mg Broad bean
Vitamin B5 0.066mg 0.049mg Broad bean
Vitamin B6 0.029mg 0.138mg Kale
Folate 58µg 13µg Broad bean
Vitamin K 817µg Kale
Tryptophan 0.048mg 0.023mg Broad bean
Threonine 0.178mg 0.085mg Broad bean
Isoleucine 0.215mg 0.114mg Broad bean
Leucine 0.37mg 0.133mg Broad bean
Lysine 0.313mg 0.114mg Broad bean
Methionine 0.037mg 0.018mg Broad bean
Phenylalanine 0.195mg 0.097mg Broad bean
Valine 0.235mg 0.104mg Broad bean
Histidine 0.115mg 0.04mg Broad bean
Saturated Fat 0.142g 0.052g Kale
Monounsaturated Fat 0.02g 0.03g Kale
Polyunsaturated fat 0.303g 0.193g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Broad bean
258%
Kale
Minerals Daily Need Coverage Score
21%
Broad bean
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 79)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.25g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.