Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Marrow-stem Kale

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

Compare

What are the differences between navy bean raw and marrow-stem Kale?

  • Navy bean raw is higher in copper, vitamin B1, iron, magnesium, vitamin B5, and phosphorus, yet marrow-stem Kale is higher in vitamin A, calcium, vitamin C, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • Navy bean raw has 8 times more copper than marrow-stem Kale. While navy bean raw has 0.356mg of copper, marrow-stem Kale has only 0.046mg.

We used Beans, navy, mature seeds, sprouted, raw and Collards, raw types in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +274.1%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +310.6%
Contains more CopperCopper +673.9%
Contains more ZincZinc +323.8%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -23.5%
Contains more CalciumCalcium +1446.7%
Contains more ManganeseManganese +61.3%
Contains more SeleniumSelenium +116.7%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +622.2%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +209%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 0.356mg 0.046mg 34%
Vitamin B1 0.39mg 0.054mg 28%
Vitamin A 0µg 251µg 28%
Calcium 15mg 232mg 22%
Vitamin C 18.8mg 35.3mg 18%
Magnesium 101mg 27mg 18%
Iron 1.93mg 0.47mg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Phosphorus 100mg 25mg 11%
Manganese 0.408mg 0.658mg 11%
Vitamin B5 0.825mg 0.267mg 11%
Vitamin B2 0.215mg 0.13mg 7%
Protein 6.15g 3.02g 6%
Zinc 0.89mg 0.21mg 6%
Choline 23.2mg 4%
Potassium 307mg 213mg 3%
Carbs 13.05g 5.42g 3%
Vitamin B3 1.22mg 0.742mg 3%
Vitamin B6 0.191mg 0.165mg 2%
Calories 67kcal 32kcal 2%
Selenium 0.6µg 1.3µg 1%
Folate 132µg 129µg 1%
Polyunsaturated fat 0.407g 0.201g 1%
Fats 0.7g 0.61g 0%
Net carbs 13.05g 1.42g N/A
Sugar 0.46g N/A
Sodium 13mg 17mg 0%
Saturated fat 0.085g 0.055g 0%
Monounsaturated fat 0.052g 0.03g 0%
Tryptophan 0.064mg 0.031mg 0%
Threonine 0.258mg 0.086mg 0%
Isoleucine 0.273mg 0.1mg 0%
Leucine 0.442mg 0.151mg 0%
Lysine 0.35mg 0.117mg 0%
Methionine 0.064mg 0.033mg 0%
Phenylalanine 0.31mg 0.087mg 0%
Valine 0.316mg 0.12mg 0%
Histidine 0.172mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +103.6%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +140.8%
Contains more WaterWater +13.2%
Contains more OtherOther +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +73.3%
Contains more Poly. FatPolyunsaturated fat +102.5%
Contains less Sat. FatSaturated fat -35.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.