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  6. Kidney beans raw vs. Marrow-stem Kale

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

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How are kidney beans raw and marrow-stem Kale different?

  • Kidney beans raw is richer in copper, iron, fiber, folate, phosphorus, vitamin B1, and potassium, while marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 348% more than kidney beans raw.
  • Kidney beans raw contains 21 times more copper than marrow-stem Kale. Kidney beans raw contains 0.958mg of copper, while marrow-stem Kale contains 0.046mg.

Beans, kidney, all types, mature seeds, raw and Collards, raw types were used in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +418.5%
Contains more PotassiumPotassium +560.1%
Contains more IronIron +1644.7%
Contains more CopperCopper +1982.6%
Contains more ZincZinc +1228.6%
Contains more PhosphorusPhosphorus +1528%
Contains more ManganeseManganese +55.2%
Contains more SeleniumSelenium +146.2%
Contains more CalciumCalcium +62.2%
Contains less SodiumSodium -29.2%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +879.6%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +177.6%
Contains more Vitamin B5Vitamin B5 +192.1%
Contains more Vitamin B6Vitamin B6 +140.6%
Contains more FolateFolate +205.4%
Contains more Vitamin CVitamin C +684.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +927.3%
Contains more Vitamin KVitamin K +2200.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Marrow-stem Kale DV% diff.
Vitamin K 19µg 437.1µg 348%
Copper 0.958mg 0.046mg 101%
Iron 8.2mg 0.47mg 97%
Fiber 24.9g 4g 84%
Folate 394µg 129µg 66%
Phosphorus 407mg 25mg 55%
Protein 23.58g 3.02g 41%
Vitamin B1 0.529mg 0.054mg 40%
Potassium 1406mg 213mg 35%
Vitamin C 4.5mg 35.3mg 34%
Vitamin A 0µg 251µg 28%
Magnesium 140mg 27mg 27%
Zinc 2.79mg 0.21mg 23%
Carbs 60.01g 5.42g 18%
Vitamin B6 0.397mg 0.165mg 18%
Manganese 1.021mg 0.658mg 16%
Calories 333kcal 32kcal 15%
Vitamin E 0.22mg 2.26mg 14%
Vitamin B5 0.78mg 0.267mg 10%
Calcium 143mg 232mg 9%
Vitamin B3 2.06mg 0.742mg 8%
Vitamin B2 0.219mg 0.13mg 7%
Choline 23.2mg 4%
Selenium 3.2µg 1.3µg 3%
Polyunsaturated fat 0.457g 0.201g 2%
Fats 0.83g 0.61g 0%
Net carbs 35.11g 1.42g N/A
Sugar 2.23g 0.46g N/A
Sodium 24mg 17mg 0%
Saturated fat 0.12g 0.055g 0%
Monounsaturated fat 0.064g 0.03g 0%
Tryptophan 0.279mg 0.031mg 0%
Threonine 0.992mg 0.086mg 0%
Isoleucine 1.041mg 0.1mg 0%
Leucine 1.882mg 0.151mg 0%
Lysine 1.618mg 0.117mg 0%
Methionine 0.355mg 0.033mg 0%
Phenylalanine 1.275mg 0.087mg 0%
Valine 1.233mg 0.12mg 0%
Histidine 0.656mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +680.8%
Contains more FatsFats +36.1%
Contains more CarbsCarbs +1007.2%
Contains more OtherOther +188%
Contains more WaterWater +662.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +113.3%
Contains more Poly. FatPolyunsaturated fat +127.4%
Contains less Sat. FatSaturated fat -54.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.