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  6. Black gram vs. Marrow-stem Kale

Black gram vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between Black gram and Marrow-stem Kale

  • Black gram has more Copper, Iron, Fiber, Magnesium, Phosphorus, Manganese, Zinc, and Potassium, however, Marrow-stem Kale has more Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Copper from Black gram is 104% higher.
  • Marrow-stem Kale has 16 times less Iron than Black gram. Black gram has 7.57mg of Iron, while Marrow-stem Kale has 0.47mg.

Food types used in this article are Mungo beans, mature seeds, raw and Collards, raw.

Infographic

Black gram 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.
Black gram
Black gram
8
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +1510.6%
Contains more Magnesium +888.9%
Contains more Phosphorus +1416%
Contains more Potassium +361.5%
Contains more Zinc +1495.2%
Contains more Copper +2032.6%
Contains more Manganese +132.1%
Contains more Selenium +530.8%
Contains more Calcium +68.1%
Contains less Sodium -55.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +1510.6%
Contains more Magnesium +888.9%
Contains more Phosphorus +1416%
Contains more Potassium +361.5%
Contains more Zinc +1495.2%
Contains more Copper +2032.6%
Contains more Manganese +132.1%
Contains more Selenium +530.8%
Contains more Calcium +68.1%
Contains less Sodium -55.3%

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.
Black gram
Black gram
6
:
4
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +239.3%
Contains more Vitamin B6 +70.3%
Contains more Folate +67.4%
Contains more Vitamin A +21721.7%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +239.3%
Contains more Vitamin B6 +70.3%
Contains more Folate +67.4%
Contains more Vitamin A +21721.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Protein +734.8%
Contains more Fats +168.9%
Contains more Carbs +988.4%
Contains more Other +152.6%
Contains more Water +729.8%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Marrow-stem Kale
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 Protein +734.8%
Contains more Fats +168.9%
Contains more Carbs +988.4%
Contains more Other +152.6%
Contains more Water +729.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Marrow-stem Kale
Marrow-stem Kale
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated fat +432.8%
Contains less Saturated Fat -51.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated fat +432.8%
Contains less Saturated Fat -51.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Marrow-stem Kale Opinion
Net carbs 40.69g 1.42g Black gram
Protein 25.21g 3.02g Black gram
Fats 1.64g 0.61g Black gram
Carbs 58.99g 5.42g Black gram
Calories 341kcal 32kcal Black gram
Sugar 0.46g Black gram
Fiber 18.3g 4g Black gram
Calcium 138mg 232mg Marrow-stem Kale
Iron 7.57mg 0.47mg Black gram
Magnesium 267mg 27mg Black gram
Phosphorus 379mg 25mg Black gram
Potassium 983mg 213mg Black gram
Sodium 38mg 17mg Marrow-stem Kale
Zinc 3.35mg 0.21mg Black gram
Copper 0.981mg 0.046mg Black gram
Manganese 1.527mg 0.658mg Black gram
Selenium 8.2µg 1.3µg Black gram
Vitamin A 23IU 5019IU Marrow-stem Kale
Vitamin A RAE 1µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 0mg 35.3mg Marrow-stem Kale
Vitamin B1 0.273mg 0.054mg Black gram
Vitamin B2 0.254mg 0.13mg Black gram
Vitamin B3 1.447mg 0.742mg Black gram
Vitamin B5 0.906mg 0.267mg Black gram
Vitamin B6 0.281mg 0.165mg Black gram
Folate 216µg 129µg Black gram
Vitamin K 437.1µg Marrow-stem Kale
Tryptophan 0.263mg 0.031mg Black gram
Threonine 0.875mg 0.086mg Black gram
Isoleucine 1.287mg 0.1mg Black gram
Leucine 2.089mg 0.151mg Black gram
Lysine 1.674mg 0.117mg Black gram
Methionine 0.367mg 0.033mg Black gram
Phenylalanine 1.473mg 0.087mg Black gram
Valine 1.416mg 0.12mg Black gram
Histidine 0.706mg 0.047mg Black gram
Saturated Fat 0.114g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.085g 0.03g Black gram
Polyunsaturated fat 1.071g 0.201g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
143%
Black gram
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 11)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.46g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.