Marrow-stem Kale vs. Green beans — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and green beans
- Green beans contain less vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B6 than marrow-stem Kale.
- Daily need coverage for vitamin K for marrow-stem Kale is 324% higher.
- Green beans have 8 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019 IU of vitamin A, while green beans have 633 IU.
- Marrow-stem Kale has a higher glycemic index than green beans.
Food types used in this article are Collards, raw and Beans, snap, green, cooked, boiled, drained, without salt.
Infographic
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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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +427.3% |
| Contains more PotassiumPotassium | +45.9% |
| Contains more ManganeseManganese | +130.9% |
| Contains more SeleniumSelenium | +550% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +23.9% |
| Contains more ZincZinc | +19% |
| Contains more PhosphorusPhosphorus | +16% |
| Contains less SodiumSodium | -94.1% |
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.
| Contains more Vitamin CVitamin C | +263.9% |
| Contains more Vitamin AVitamin A | +684.4% |
| Contains more Vitamin EVitamin E | +391.3% |
| Contains more Vitamin B2Vitamin B2 | +34% |
| Contains more Vitamin B3Vitamin B3 | +20.8% |
| Contains more Vitamin B5Vitamin B5 | +260.8% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin KVitamin K | +812.5% |
| Contains more FolateFolate | +290.9% |
| Contains more Vitamin B1Vitamin B1 | +37% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 47.9µg | 324% |
| Vitamin C | 35.3mg | 9.7mg | 28% |
| Vitamin A | 251µg | 32µg | 24% |
| Folate | 129µg | 33µg | 24% |
| Calcium | 232mg | 44mg | 19% |
| Manganese | 0.658mg | 0.285mg | 16% |
| Vitamin E | 2.26mg | 0.46mg | 12% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Vitamin B5 | 0.267mg | 0.074mg | 4% |
| Fiber | 4g | 3.2g | 3% |
| Vitamin B2 | 0.13mg | 0.097mg | 3% |
| Protein | 3.02g | 1.89g | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Potassium | 213mg | 146mg | 2% |
| Iron | 0.47mg | 0.65mg | 2% |
| Selenium | 1.3µg | 0.2µg | 2% |
| Vitamin B1 | 0.054mg | 0.074mg | 2% |
| Fats | 0.61g | 0.28g | 1% |
| Carbs | 5.42g | 7.88g | 1% |
| Copper | 0.046mg | 0.057mg | 1% |
| Phosphorus | 25mg | 29mg | 1% |
| Sodium | 17mg | 1mg | 1% |
| Vitamin B3 | 0.742mg | 0.614mg | 1% |
| Choline | 23.2mg | 16.9mg | 1% |
| Calories | 32kcal | 35kcal | 0% |
| Net carbs | 1.42g | 4.68g | N/A |
| Sugar | 0.46g | 3.63g | N/A |
| Zinc | 0.21mg | 0.25mg | 0% |
| Saturated fat | 0.055g | 0.064g | 0% |
| Monounsaturated fat | 0.03g | 0.011g | 0% |
| Polyunsaturated fat | 0.201g | 0.145g | 0% |
| Tryptophan | 0.031mg | 0.02mg | 0% |
| Threonine | 0.086mg | 0.082mg | 0% |
| Isoleucine | 0.1mg | 0.069mg | 0% |
| Leucine | 0.151mg | 0.116mg | 0% |
| Lysine | 0.117mg | 0.091mg | 0% |
| Methionine | 0.033mg | 0.023mg | 0% |
| Phenylalanine | 0.087mg | 0.069mg | 0% |
| Valine | 0.12mg | 0.093mg | 0% |
| Histidine | 0.047mg | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +59.8% |
| Contains more FatsFats | +117.9% |
| Contains more OtherOther | +82.2% |
| Contains more CarbsCarbs | +45.4% |
~equal in
Water
~89.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -14.1% |
| Contains more Mono. FatMonounsaturated fat | +172.7% |
| Contains more Poly. FatPolyunsaturated fat | +38.6% |
