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  6. Marrow-stem Kale vs. Green bean raw

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

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Summary of differences between marrow-stem Kale and green bean raw

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, vitamin E, and fiber, while green bean raw has more iron.
  • Marrow-stem Kale covers your daily need for vitamin K, 328% more than green bean raw.
  • Marrow-stem Kale contains 7 times more vitamin A than green bean raw. While marrow-stem Kale contains 5019IU of vitamin A, green bean raw contains only 690IU.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of marrow-stem Kale is 32.

These are the specific foods used in this comparison Collards, raw and Beans, snap, green, raw.

Infographic

Marrow-stem Kale vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +527%
Contains more ManganeseManganese +204.6%
Contains more SeleniumSelenium +116.7%
Contains more IronIron +119.1%
Contains more CopperCopper +50%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -64.7%
~equal in Magnesium ~25mg
~equal in Potassium ~211mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +189.3%
Contains more Vitamin AVitamin A +617.1%
Contains more Vitamin EVitamin E +451.2%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin KVitamin K +916.5%
Contains more FolateFolate +290.9%
Contains more CholineCholine +51.6%
Contains more Vitamin B1Vitamin B1 +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Green bean raw DV% diff.
Vitamin K 437.1µg 43µg 328%
Vitamin C 35.3mg 12.2mg 26%
Vitamin A 251µg 35µg 24%
Folate 129µg 33µg 24%
Calcium 232mg 37mg 20%
Manganese 0.658mg 0.216mg 19%
Vitamin E 2.26mg 0.41mg 12%
Iron 0.47mg 1.03mg 7%
Fiber 4g 2.7g 5%
Copper 0.046mg 0.069mg 3%
Fructose 1.39g 2%
Vitamin B6 0.165mg 0.141mg 2%
Vitamin B2 0.13mg 0.104mg 2%
Protein 3.02g 1.83g 2%
Vitamin B1 0.054mg 0.082mg 2%
Phosphorus 25mg 38mg 2%
Vitamin B5 0.267mg 0.225mg 1%
Polyunsaturated fat 0.201g 0.113g 1%
Fats 0.61g 0.22g 1%
Carbs 5.42g 6.97g 1%
Choline 23.2mg 15.3mg 1%
Selenium 1.3µg 0.6µg 1%
Calories 32kcal 31kcal 0%
Net carbs 1.42g 4.27g N/A
Magnesium 27mg 25mg 0%
Potassium 213mg 211mg 0%
Sugar 0.46g 3.26g N/A
Zinc 0.21mg 0.24mg 0%
Starch 0.88g 0%
Sodium 17mg 6mg 0%
Vitamin B3 0.742mg 0.734mg 0%
Saturated fat 0.055g 0.05g 0%
Monounsaturated fat 0.03g 0.01g 0%
Tryptophan 0.031mg 0.019mg 0%
Threonine 0.086mg 0.079mg 0%
Isoleucine 0.1mg 0.066mg 0%
Leucine 0.151mg 0.112mg 0%
Lysine 0.117mg 0.088mg 0%
Methionine 0.033mg 0.022mg 0%
Phenylalanine 0.087mg 0.067mg 0%
Valine 0.12mg 0.09mg 0%
Histidine 0.047mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +65%
Contains more FatsFats +177.3%
Contains more OtherOther +101.5%
Contains more CarbsCarbs +28.6%
~equal in Water ~90.32g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +77.9%
~equal in Saturated fat ~0.05g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.