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  6. Broad beans vs. Marrow-stem Kale

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

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Significant differences between broad beans and marrow-stem Kale

  • Broad beans have more iron, phosphorus, and vitamin B1; however, marrow-stem Kale is richer in vitamin A, calcium, folate, manganese, vitamin C, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin A needs 95% more than broad beans.
  • Marrow-stem Kale has 3 times less iron than broad beans. Broad beans have 1.5mg of iron, while marrow-stem Kale has 0.47mg.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Collards, raw.

Infographic

Broad beans vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +14.8%
Contains more IronIron +219.1%
Contains more CopperCopper +30.4%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +192%
Contains more CalciumCalcium +1188.9%
Contains more PotassiumPotassium +10.4%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +152.1%
Contains more SeleniumSelenium +30%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 +137%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin CVitamin C +78.3%
Contains more Vitamin AVitamin A +1692.9%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B5Vitamin B5 +304.5%
Contains more Vitamin B6Vitamin B6 +469%
Contains more FolateFolate +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin A 14µg 251µg 26%
Calcium 18mg 232mg 21%
Folate 58µg 129µg 18%
Vitamin C 19.8mg 35.3mg 17%
Manganese 0.261mg 0.658mg 17%
Vitamin E 2.26mg 15%
Iron 1.5mg 0.47mg 13%
Vitamin B6 0.029mg 0.165mg 10%
Phosphorus 73mg 25mg 7%
Vitamin B1 0.128mg 0.054mg 6%
Choline 23.2mg 4%
Vitamin B5 0.066mg 0.267mg 4%
Protein 4.8g 3.02g 4%
Vitamin B3 1.2mg 0.742mg 3%
Vitamin B2 0.09mg 0.13mg 3%
Calories 62kcal 32kcal 2%
Copper 0.06mg 0.046mg 2%
Fiber 3.6g 4g 2%
Carbs 10.1g 5.42g 2%
Zinc 0.47mg 0.21mg 2%
Sodium 41mg 17mg 1%
Polyunsaturated fat 0.303g 0.201g 1%
Selenium 1µg 1.3µg 1%
Potassium 193mg 213mg 1%
Magnesium 31mg 27mg 1%
Fats 0.5g 0.61g 0%
Net carbs 6.5g 1.42g N/A
Sugar 0.46g N/A
Saturated fat 0.142g 0.055g 0%
Monounsaturated fat 0.02g 0.03g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.178mg 0.086mg 0%
Isoleucine 0.215mg 0.1mg 0%
Leucine 0.37mg 0.151mg 0%
Lysine 0.313mg 0.117mg 0%
Methionine 0.037mg 0.033mg 0%
Phenylalanine 0.195mg 0.087mg 0%
Valine 0.235mg 0.12mg 0%
Histidine 0.115mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +58.9%
Contains more CarbsCarbs +86.3%
Contains more FatsFats +22%
Contains more OtherOther +47.8%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 Poly. FatPolyunsaturated fat +50.7%
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +50%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.