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  6. Marrow-stem Kale vs. Black gram

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

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The main differences between marrow-stem Kale and black gram

  • Marrow-stem Kale has more vitamin A and vitamin C; however, black gram has more copper, iron, fiber, magnesium, phosphorus, manganese, zinc, and potassium.
  • Daily need coverage for copper for black gram is 104% higher.
  • Black gram has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Collards, raw and Mungo beans, mature seeds, raw.

Infographic

Marrow-stem Kale vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +68.1%
Contains less SodiumSodium -55.3%
Contains more MagnesiumMagnesium +888.9%
Contains more PotassiumPotassium +361.5%
Contains more IronIron +1510.6%
Contains more CopperCopper +2032.6%
Contains more ZincZinc +1495.2%
Contains more PhosphorusPhosphorus +1416%
Contains more ManganeseManganese +132.1%
Contains more SeleniumSelenium +530.8%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +67.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Black gram DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 0.981mg 104%
Iron 0.47mg 7.57mg 89%
Magnesium 27mg 267mg 57%
Fiber 4g 18.3g 57%
Phosphorus 25mg 379mg 51%
Protein 3.02g 25.21g 44%
Vitamin C 35.3mg 0mg 39%
Manganese 0.658mg 1.527mg 38%
Zinc 0.21mg 3.35mg 29%
Vitamin A 251µg 1µg 28%
Potassium 213mg 983mg 23%
Folate 129µg 216µg 22%
Vitamin B1 0.054mg 0.273mg 18%
Carbs 5.42g 58.99g 18%
Vitamin E 2.26mg 15%
Calories 32kcal 341kcal 15%
Vitamin B5 0.267mg 0.906mg 13%
Selenium 1.3µg 8.2µg 13%
Vitamin B2 0.13mg 0.254mg 10%
Calcium 232mg 138mg 9%
Vitamin B6 0.165mg 0.281mg 9%
Polyunsaturated fat 0.201g 1.071g 6%
Vitamin B3 0.742mg 1.447mg 4%
Choline 23.2mg 4%
Fats 0.61g 1.64g 2%
Sodium 17mg 38mg 1%
Net carbs 1.42g 40.69g N/A
Sugar 0.46g N/A
Saturated fat 0.055g 0.114g 0%
Monounsaturated fat 0.03g 0.085g 0%
Tryptophan 0.031mg 0.263mg 0%
Threonine 0.086mg 0.875mg 0%
Isoleucine 0.1mg 1.287mg 0%
Leucine 0.151mg 2.089mg 0%
Lysine 0.117mg 1.674mg 0%
Methionine 0.033mg 0.367mg 0%
Phenylalanine 0.087mg 1.473mg 0%
Valine 0.12mg 1.416mg 0%
Histidine 0.047mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +729.8%
Contains more ProteinProtein +734.8%
Contains more FatsFats +168.9%
Contains more CarbsCarbs +988.4%
Contains more OtherOther +152.6%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +183.3%
Contains more Poly. FatPolyunsaturated fat +432.8%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.