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  6. Kale vs. Green bean

Kale vs. Green bean — In-Depth Nutrition Comparison

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What are the differences between Kale and Green bean?

  • 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.
  • Kale has 21 times more Vitamin A RAE than Green bean. While Kale has 681µg of Vitamin A RAE, Green bean has only 32µg.

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

Infographic

Kale vs Green bean 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.
Kale
Kale
6
:
3
Green bean
Green bean
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%
Contains less Sodium -95.7%
Equal in Magnesium - 18
Equal in Phosphorus - 29
Equal in Zinc - 0.25
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
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%
Contains less Sodium -95.7%
Equal in Magnesium - 18
Equal in Phosphorus - 29
Equal in Zinc - 0.25

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.
Kale
Kale
5
:
5
Green bean
Green bean
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Green bean
Green bean
Contains more Fats +42.9%
Contains more Other +19.2%
Contains more Carbs +40%
Equal in Protein - 1.89
Equal in Water - 89.22
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
Contains more Fats +42.9%
Contains more Other +19.2%
Contains more Carbs +40%
Equal in Protein - 1.89
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Green bean
Green bean
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +33.1%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 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.
Kale Green bean
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 Kale Green bean Opinion
Net carbs 3.63g 4.68g Green bean
Protein 1.9g 1.89g Kale
Fats 0.4g 0.28g Kale
Carbs 5.63g 7.88g Green bean
Calories 28kcal 35kcal Green bean
Sugar 1.25g 3.63g Kale
Fiber 2g 3.2g Green bean
Calcium 72mg 44mg Kale
Iron 0.9mg 0.65mg Kale
Magnesium 18mg 18mg
Phosphorus 28mg 29mg Green bean
Potassium 228mg 146mg Kale
Sodium 23mg 1mg Green bean
Zinc 0.24mg 0.25mg Green bean
Copper 0.156mg 0.057mg Kale
Manganese 0.416mg 0.285mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 633IU Kale
Vitamin A RAE 681µg 32µg Kale
Vitamin E 0.85mg 0.46mg Kale
Vitamin C 41mg 9.7mg Kale
Vitamin B1 0.053mg 0.074mg Green bean
Vitamin B2 0.07mg 0.097mg Green bean
Vitamin B3 0.5mg 0.614mg Green bean
Vitamin B5 0.049mg 0.074mg Green bean
Vitamin B6 0.138mg 0.056mg Kale
Folate 13µg 33µg Green bean
Vitamin K 817µg 47.9µg Kale
Tryptophan 0.023mg 0.02mg Kale
Threonine 0.085mg 0.082mg Kale
Isoleucine 0.114mg 0.069mg Kale
Leucine 0.133mg 0.116mg Kale
Lysine 0.114mg 0.091mg Kale
Methionine 0.018mg 0.023mg Green bean
Phenylalanine 0.097mg 0.069mg Kale
Valine 0.104mg 0.093mg Kale
Histidine 0.04mg 0.035mg Kale
Saturated Fat 0.052g 0.064g Kale
Monounsaturated Fat 0.03g 0.011g Kale
Polyunsaturated fat 0.193g 0.145g Kale

Which food is preferable for your diet?

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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.