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  6. Green beans vs. Marrow-stem Kale

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

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The main differences between green beans and marrow-stem Kale

  • Green beans contain less vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B6 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 324% higher.
  • Marrow-stem Kale has a higher glycemic index than green beans.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Collards, raw.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +38.3%
Contains more CopperCopper +23.9%
Contains more ZincZinc +19%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +45.9%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +550%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +37%
Contains more Vitamin CVitamin C +263.9%
Contains more Vitamin AVitamin A +684.4%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin KVitamin K +812.5%
Contains more FolateFolate +290.9%
Contains more CholineCholine +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Marrow-stem Kale DV% diff.
Vitamin K 47.9µg 437.1µg 324%
Vitamin C 9.7mg 35.3mg 28%
Vitamin A 32µg 251µg 24%
Folate 33µg 129µg 24%
Calcium 44mg 232mg 19%
Manganese 0.285mg 0.658mg 16%
Vitamin E 0.46mg 2.26mg 12%
Vitamin B6 0.056mg 0.165mg 8%
Vitamin B5 0.074mg 0.267mg 4%
Vitamin B2 0.097mg 0.13mg 3%
Fiber 3.2g 4g 3%
Protein 1.89g 3.02g 2%
Selenium 0.2µg 1.3µg 2%
Vitamin B1 0.074mg 0.054mg 2%
Iron 0.65mg 0.47mg 2%
Potassium 146mg 213mg 2%
Magnesium 18mg 27mg 2%
Phosphorus 29mg 25mg 1%
Sodium 1mg 17mg 1%
Carbs 7.88g 5.42g 1%
Choline 16.9mg 23.2mg 1%
Fats 0.28g 0.61g 1%
Vitamin B3 0.614mg 0.742mg 1%
Copper 0.057mg 0.046mg 1%
Calories 35kcal 32kcal 0%
Net carbs 4.68g 1.42g N/A
Sugar 3.63g 0.46g N/A
Zinc 0.25mg 0.21mg 0%
Saturated fat 0.064g 0.055g 0%
Monounsaturated fat 0.011g 0.03g 0%
Polyunsaturated fat 0.145g 0.201g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.082mg 0.086mg 0%
Isoleucine 0.069mg 0.1mg 0%
Leucine 0.116mg 0.151mg 0%
Lysine 0.091mg 0.117mg 0%
Methionine 0.023mg 0.033mg 0%
Phenylalanine 0.069mg 0.087mg 0%
Valine 0.093mg 0.12mg 0%
Histidine 0.035mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +45.4%
Contains more ProteinProtein +59.8%
Contains more FatsFats +117.9%
Contains more OtherOther +82.2%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 less Sat. FatSaturated fat -14.1%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +38.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.