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  6. Marrow-stem Kale vs. Beans

Marrow-stem Kale vs. Beans — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and beans

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin E; however, beans are richer in copper, phosphorus, zinc, and vitamin B1.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than beans.
  • Beans have 47 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while beans have 106IU.

Specific food types used in this comparison are Collards, raw and Beans, baked, canned, no salt added.

Infographic

Marrow-stem Kale vs Beans 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +364%
Contains more IronIron +62.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +39%
Contains more CopperCopper +347.8%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +316%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +246.2%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +1038.7%
Contains more Vitamin AVitamin A +4920%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +72.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +54537.5%
Contains more FolateFolate +437.5%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more CholineCholine +32.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Beans DV% diff.
Vitamin K 437.1µg 0.8µg 364%
Vitamin C 35.3mg 3.1mg 36%
Manganese 0.658mg 29%
Vitamin A 251µg 5µg 27%
Folate 129µg 24µg 26%
Copper 0.046mg 0.206mg 18%
Calcium 232mg 50mg 18%
Vitamin E 2.26mg 0.15mg 14%
Phosphorus 25mg 104mg 11%
Zinc 0.21mg 1.4mg 11%
Vitamin B1 0.054mg 0.15mg 8%
Fiber 4g 5.5g 6%
Selenium 1.3µg 4.5µg 6%
Vitamin B5 0.267mg 5%
Carbs 5.42g 20.49g 5%
Vitamin B2 0.13mg 0.06mg 5%
Protein 3.02g 4.8g 4%
Calories 32kcal 105kcal 4%
Vitamin B6 0.165mg 0.13mg 3%
Iron 0.47mg 0.29mg 2%
Potassium 213mg 296mg 2%
Vitamin B3 0.742mg 0.43mg 2%
Sodium 17mg 1mg 1%
Magnesium 27mg 32mg 1%
Choline 23.2mg 30.8mg 1%
Fats 0.61g 0.4g 0%
Net carbs 1.42g 14.99g N/A
Sugar 0.46g 7.78g N/A
Saturated fat 0.055g 0.103g 0%
Monounsaturated fat 0.03g 0.035g 0%
Polyunsaturated fat 0.201g 0.172g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +52.5%
Contains more WaterWater +23.4%
Contains more ProteinProtein +58.9%
Contains more CarbsCarbs +278%
Contains more OtherOther +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Poly. FatPolyunsaturated fat +16.9%
Contains more Mono. FatMonounsaturated fat +16.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.