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  6. Marrow-stem Kale vs. Black turtle bean

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

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What are the differences between marrow-stem Kale and black turtle bean?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C, yet black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, fiber, and potassium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 360% more.
  • The glycemic index of black turtle bean is lower.

We used Collards, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Marrow-stem Kale vs Black turtle 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +45%
Contains more MagnesiumMagnesium +492.6%
Contains more PotassiumPotassium +604.2%
Contains more IronIron +1751.1%
Contains more CopperCopper +2073.9%
Contains more ZincZinc +947.6%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +52%
Contains more SeleniumSelenium +146.2%

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%
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +976.2%
Contains more Vitamin KVitamin K +7705.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B3Vitamin B3 +163.5%
Contains more Vitamin B5Vitamin B5 +236.7%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more FolateFolate +244.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Black turtle bean DV% diff.
Vitamin K 437.1µg 5.6µg 360%
Copper 0.046mg 1mg 106%
Iron 0.47mg 8.7mg 103%
Folate 129µg 444µg 79%
Vitamin B1 0.054mg 0.9mg 71%
Phosphorus 25mg 440mg 59%
Fiber 4g 15.5g 46%
Vitamin C 35.3mg 0mg 39%
Potassium 213mg 1500mg 38%
Protein 3.02g 21.25g 36%
Magnesium 27mg 160mg 32%
Vitamin A 251µg 0µg 28%
Carbs 5.42g 63.25g 19%
Zinc 0.21mg 2.2mg 18%
Manganese 0.658mg 1mg 15%
Calories 32kcal 339kcal 15%
Vitamin E 2.26mg 0.21mg 14%
Vitamin B5 0.267mg 0.899mg 13%
Vitamin B6 0.165mg 0.286mg 9%
Vitamin B3 0.742mg 1.955mg 8%
Calcium 232mg 160mg 7%
Vitamin B2 0.13mg 0.193mg 5%
Choline 23.2mg 4%
Selenium 1.3µg 3.2µg 3%
Saturated fat 0.055g 0.232g 1%
Polyunsaturated fat 0.201g 0.387g 1%
Fats 0.61g 0.9g 0%
Net carbs 1.42g 47.75g N/A
Sugar 0.46g 2.12g N/A
Sodium 17mg 9mg 0%
Monounsaturated fat 0.03g 0.078g 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.086mg 0.894mg 0%
Isoleucine 0.1mg 0.938mg 0%
Leucine 0.151mg 1.697mg 0%
Lysine 0.117mg 1.459mg 0%
Methionine 0.033mg 0.32mg 0%
Phenylalanine 0.087mg 1.149mg 0%
Valine 0.12mg 1.112mg 0%
Histidine 0.047mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +714.7%
Contains more ProteinProtein +603.6%
Contains more FatsFats +47.5%
Contains more CarbsCarbs +1067%
Contains more OtherOther +170.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +92.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.