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  6. Marrow-stem Kale vs. Broad bean raw

Marrow-stem Kale vs. Broad bean raw — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and broad bean raw

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium; however, broad bean raw has more copper, phosphorus, fiber, iron, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin K for marrow-stem Kale is 330% higher.
  • Broad bean raw has 15 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while broad bean raw has 333IU.
  • Broad bean raw has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Beans, fava, in pod, raw.

Infographic

Marrow-stem Kale vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +527%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +62.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +229.8%
Contains more CopperCopper +773.9%
Contains more ZincZinc +376.2%
Contains more PhosphorusPhosphorus +416%
~equal in Manganese ~0.661mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +854.1%
Contains more Vitamin AVitamin A +1376.5%
Contains more Vitamin EVitamin E +94.8%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +968.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +146.3%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +203.1%
Contains more FolateFolate +14.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Broad bean raw DV% diff.
Vitamin K 437.1µg 40.9µg 330%
Copper 0.046mg 0.402mg 40%
Vitamin C 35.3mg 3.7mg 35%
Vitamin A 251µg 17µg 26%
Calcium 232mg 37mg 20%
Phosphorus 25mg 129mg 15%
Iron 0.47mg 1.55mg 14%
Fiber 4g 7.5g 14%
Vitamin B2 0.13mg 0.29mg 12%
Protein 3.02g 7.92g 10%
Vitamin B3 0.742mg 2.249mg 9%
Zinc 0.21mg 1mg 7%
Vitamin E 2.26mg 1.16mg 7%
Vitamin B1 0.054mg 0.133mg 7%
Vitamin B6 0.165mg 0.104mg 5%
Folate 129µg 148µg 5%
Potassium 213mg 332mg 4%
Carbs 5.42g 17.63g 4%
Choline 23.2mg 4%
Calories 32kcal 88kcal 3%
Selenium 1.3µg 0.8µg 1%
Magnesium 27mg 33mg 1%
Polyunsaturated fat 0.201g 0.342g 1%
Vitamin B5 0.267mg 0.225mg 1%
Fats 0.61g 0.73g 0%
Net carbs 1.42g 10.13g N/A
Sugar 0.46g 9.21g N/A
Sodium 17mg 25mg 0%
Manganese 0.658mg 0.661mg 0%
Saturated fat 0.055g 0.118g 0%
Monounsaturated fat 0.03g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +23.4%
Contains more OtherOther +18.8%
Contains more ProteinProtein +162.3%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +225.3%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +246.7%
Contains more Poly. FatPolyunsaturated fat +70.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.