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  6. Green bean raw vs. Marrow-stem Kale

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

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Summary of differences between green bean raw and marrow-stem Kale

  • Green bean raw has more iron, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber.
  • Marrow-stem Kale covers your daily need for vitamin K, 328% more than green bean raw.
  • Green bean raw contains 2 times more iron than marrow-stem Kale. While green bean raw contains 1.03mg of iron, marrow-stem Kale contains only 0.47mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Beans, snap, green, raw and Collards, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 IronIron +119.1%
Contains more CopperCopper +50%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -64.7%
Contains more CalciumCalcium +527%
Contains more ManganeseManganese +204.6%
Contains more SeleniumSelenium +116.7%
~equal in Magnesium ~27mg
~equal in Potassium ~213mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +51.9%
Contains more Vitamin CVitamin C +189.3%
Contains more Vitamin AVitamin A +617.1%
Contains more Vitamin EVitamin E +451.2%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin KVitamin K +916.5%
Contains more FolateFolate +290.9%
Contains more CholineCholine +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Marrow-stem Kale DV% diff.
Vitamin K 43µg 437.1µg 328%
Vitamin C 12.2mg 35.3mg 26%
Vitamin A 35µg 251µg 24%
Folate 33µg 129µg 24%
Calcium 37mg 232mg 20%
Manganese 0.216mg 0.658mg 19%
Vitamin E 0.41mg 2.26mg 12%
Iron 1.03mg 0.47mg 7%
Fiber 2.7g 4g 5%
Copper 0.069mg 0.046mg 3%
Fructose 1.39g 2%
Vitamin B6 0.141mg 0.165mg 2%
Vitamin B2 0.104mg 0.13mg 2%
Protein 1.83g 3.02g 2%
Vitamin B1 0.082mg 0.054mg 2%
Phosphorus 38mg 25mg 2%
Vitamin B5 0.225mg 0.267mg 1%
Polyunsaturated fat 0.113g 0.201g 1%
Fats 0.22g 0.61g 1%
Carbs 6.97g 5.42g 1%
Choline 15.3mg 23.2mg 1%
Selenium 0.6µg 1.3µg 1%
Calories 31kcal 32kcal 0%
Net carbs 4.27g 1.42g N/A
Magnesium 25mg 27mg 0%
Potassium 211mg 213mg 0%
Sugar 3.26g 0.46g N/A
Zinc 0.24mg 0.21mg 0%
Starch 0.88g 0%
Sodium 6mg 17mg 0%
Vitamin B3 0.734mg 0.742mg 0%
Saturated fat 0.05g 0.055g 0%
Monounsaturated fat 0.01g 0.03g 0%
Tryptophan 0.019mg 0.031mg 0%
Threonine 0.079mg 0.086mg 0%
Isoleucine 0.066mg 0.1mg 0%
Leucine 0.112mg 0.151mg 0%
Lysine 0.088mg 0.117mg 0%
Methionine 0.022mg 0.033mg 0%
Phenylalanine 0.067mg 0.087mg 0%
Valine 0.09mg 0.12mg 0%
Histidine 0.034mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 CarbsCarbs +28.6%
Contains more ProteinProtein +65%
Contains more FatsFats +177.3%
Contains more OtherOther +101.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 +200%
Contains more Poly. FatPolyunsaturated fat +77.9%
~equal in Saturated fat ~0.055g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.