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  6. Marrow-stem Kale vs. Navy bean raw

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

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What are the differences between marrow-stem Kale and navy bean raw?

  • Marrow-stem Kale is higher in vitamin A, calcium, vitamin C, and manganese, yet navy bean raw is higher in copper, vitamin B1, iron, magnesium, vitamin B5, and phosphorus.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • Marrow-stem Kale has 15 times more calcium than navy bean raw. While marrow-stem Kale has 232mg of calcium, navy bean raw has only 15mg.

We used Collards, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Marrow-stem Kale vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1446.7%
Contains more ManganeseManganese +61.3%
Contains more SeleniumSelenium +116.7%
Contains more MagnesiumMagnesium +274.1%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +310.6%
Contains more CopperCopper +673.9%
Contains more ZincZinc +323.8%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -23.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +622.2%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +209%
Contains more Vitamin B6Vitamin B6 +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~132µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Navy bean raw DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 0.356mg 34%
Vitamin B1 0.054mg 0.39mg 28%
Vitamin A 251µg 0µg 28%
Calcium 232mg 15mg 22%
Vitamin C 35.3mg 18.8mg 18%
Magnesium 27mg 101mg 18%
Iron 0.47mg 1.93mg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Phosphorus 25mg 100mg 11%
Manganese 0.658mg 0.408mg 11%
Vitamin B5 0.267mg 0.825mg 11%
Vitamin B2 0.13mg 0.215mg 7%
Protein 3.02g 6.15g 6%
Zinc 0.21mg 0.89mg 6%
Choline 23.2mg 4%
Potassium 213mg 307mg 3%
Carbs 5.42g 13.05g 3%
Vitamin B3 0.742mg 1.22mg 3%
Vitamin B6 0.165mg 0.191mg 2%
Calories 32kcal 67kcal 2%
Selenium 1.3µg 0.6µg 1%
Folate 129µg 132µg 1%
Polyunsaturated fat 0.201g 0.407g 1%
Fats 0.61g 0.7g 0%
Net carbs 1.42g 13.05g N/A
Sugar 0.46g N/A
Sodium 17mg 13mg 0%
Saturated fat 0.055g 0.085g 0%
Monounsaturated fat 0.03g 0.052g 0%
Tryptophan 0.031mg 0.064mg 0%
Threonine 0.086mg 0.258mg 0%
Isoleucine 0.1mg 0.273mg 0%
Leucine 0.151mg 0.442mg 0%
Lysine 0.117mg 0.35mg 0%
Methionine 0.033mg 0.064mg 0%
Phenylalanine 0.087mg 0.31mg 0%
Valine 0.12mg 0.316mg 0%
Histidine 0.047mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +13.2%
Contains more OtherOther +40%
Contains more ProteinProtein +103.6%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +140.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +102.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.