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  6. Green bean vs. Kale

Green bean vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Green bean and Kale?

  • Kale is richer than Green bean in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin B6, and Manganese.
  • Kale's daily need coverage for Vitamin K is 641% more.
  • Green bean has 42 times more Choline than Kale. While Green bean has 16.9mg of Choline, Kale has only 0.4mg.

We used Beans, snap, green, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Green 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.
Green bean
Green bean
3
:
6
Kale
Kale
Contains less Sodium -95.7%
Contains more Calcium +63.6%
Contains more Iron +38.5%
Contains more Potassium +56.2%
Contains more Copper +173.7%
Contains more Manganese +46%
Contains more Selenium +350%
Equal in Magnesium - 18
Equal in Phosphorus - 28
Equal in Zinc - 0.24
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -95.7%
Contains more Calcium +63.6%
Contains more Iron +38.5%
Contains more Potassium +56.2%
Contains more Copper +173.7%
Contains more Manganese +46%
Contains more Selenium +350%
Equal in Magnesium - 18
Equal in Phosphorus - 28
Equal in Zinc - 0.24

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.
Green bean
Green bean
5
:
5
Kale
Kale
Contains more Vitamin B1 +39.6%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B3 +22.8%
Contains more Vitamin B5 +51%
Contains more Folate +153.8%
Contains more Vitamin A +2051.8%
Contains more Vitamin E +84.8%
Contains more Vitamin C +322.7%
Contains more Vitamin B6 +146.4%
Contains more Vitamin K +1605.6%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +39.6%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B3 +22.8%
Contains more Vitamin B5 +51%
Contains more Folate +153.8%
Contains more Vitamin A +2051.8%
Contains more Vitamin E +84.8%
Contains more Vitamin C +322.7%
Contains more Vitamin B6 +146.4%
Contains more Vitamin K +1605.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
4
Kale
Kale
Contains more Carbs +40%
Contains more Fats +42.9%
Contains more Other +19.2%
Equal in Protein - 1.9
Equal in Water - 91.2
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 Carbs +40%
Contains more Fats +42.9%
Contains more Other +19.2%
Equal in Protein - 1.9
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
0
:
3
Kale
Kale
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +33.1%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +33.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Kale Opinion
Net carbs 4.68g 3.63g Green bean
Protein 1.89g 1.9g Kale
Fats 0.28g 0.4g Kale
Carbs 7.88g 5.63g Green bean
Calories 35kcal 28kcal Green bean
Sugar 3.63g 1.25g Kale
Fiber 3.2g 2g Green bean
Calcium 44mg 72mg Kale
Iron 0.65mg 0.9mg Kale
Magnesium 18mg 18mg
Phosphorus 29mg 28mg Green bean
Potassium 146mg 228mg Kale
Sodium 1mg 23mg Green bean
Zinc 0.25mg 0.24mg Green bean
Copper 0.057mg 0.156mg Kale
Manganese 0.285mg 0.416mg Kale
Selenium 0.2µg 0.9µg Kale
Vitamin A 633IU 13621IU Kale
Vitamin A RAE 32µg 681µg Kale
Vitamin E 0.46mg 0.85mg Kale
Vitamin C 9.7mg 41mg Kale
Vitamin B1 0.074mg 0.053mg Green bean
Vitamin B2 0.097mg 0.07mg Green bean
Vitamin B3 0.614mg 0.5mg Green bean
Vitamin B5 0.074mg 0.049mg Green bean
Vitamin B6 0.056mg 0.138mg Kale
Folate 33µg 13µg Green bean
Vitamin K 47.9µg 817µg Kale
Tryptophan 0.02mg 0.023mg Kale
Threonine 0.082mg 0.085mg Kale
Isoleucine 0.069mg 0.114mg Kale
Leucine 0.116mg 0.133mg Kale
Lysine 0.091mg 0.114mg Kale
Methionine 0.023mg 0.018mg Green bean
Phenylalanine 0.069mg 0.097mg Kale
Valine 0.093mg 0.104mg Kale
Histidine 0.035mg 0.04mg Kale
Saturated Fat 0.064g 0.052g Kale
Monounsaturated Fat 0.011g 0.03g Kale
Polyunsaturated fat 0.145g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
258%
Kale
Minerals Daily Need Coverage Score
14%
Green bean
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 20)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1.8)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.