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  6. Marrow-stem Kale vs. Lablab

Marrow-stem Kale vs. Lablab — In-Depth Nutrition Comparison

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How are marrow-stem Kale and lablab different?

  • Marrow-stem Kale is higher in vitamin A, vitamin C, folate, and calcium; however, lablab is richer in iron, copper, zinc, vitamin B1, phosphorus, and magnesium.
  • Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
  • Marrow-stem Kale has a lower glycemic index (32) than lablab (45).

Collards, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Marrow-stem Kale vs Lablab 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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +480%
Contains more ManganeseManganese +36.5%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +874.5%
Contains more CopperCopper +641.3%
Contains more ZincZinc +1257.1%
Contains more PhosphorusPhosphorus +380%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +115.4%

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%
Lablab
Lablab
2
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B5Vitamin B5 +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lablab DV% diff.
Vitamin K 437.1µg 364%
Iron 0.47mg 4.58mg 51%
Vitamin C 35.3mg 0mg 39%
Copper 0.046mg 0.341mg 33%
Folate 129µg 4µg 31%
Vitamin A 251µg 0µg 28%
Zinc 0.21mg 2.85mg 24%
Calcium 232mg 40mg 19%
Vitamin B1 0.054mg 0.27mg 18%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Phosphorus 25mg 120mg 14%
Magnesium 27mg 82mg 13%
Protein 3.02g 8.14g 10%
Vitamin B6 0.165mg 0.037mg 10%
Manganese 0.658mg 0.482mg 8%
Vitamin B2 0.13mg 0.037mg 7%
Carbs 5.42g 20.69g 5%
Choline 23.2mg 4%
Calories 32kcal 117kcal 4%
Potassium 213mg 337mg 4%
Selenium 1.3µg 2.8µg 3%
Vitamin B3 0.742mg 0.411mg 2%
Vitamin B5 0.267mg 0.316mg 1%
Fats 0.61g 0.58g 0%
Net carbs 1.42g 20.69g N/A
Sugar 0.46g N/A
Sodium 17mg 7mg 0%
Saturated fat 0.055g 0.099g 0%
Monounsaturated fat 0.03g 0.026g 0%
Polyunsaturated fat 0.201g 0.245g 0%
Tryptophan 0.031mg 0.068mg 0%
Threonine 0.086mg 0.315mg 0%
Isoleucine 0.1mg 0.39mg 0%
Leucine 0.151mg 0.691mg 0%
Lysine 0.117mg 0.556mg 0%
Methionine 0.033mg 0.065mg 0%
Phenylalanine 0.087mg 0.41mg 0%
Valine 0.12mg 0.422mg 0%
Histidine 0.047mg 0.233mg 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
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more WaterWater +29.6%
Contains more ProteinProtein +169.5%
Contains more CarbsCarbs +281.7%
~equal in Fats ~0.58g
~equal in Other ~1.46g

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
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +21.9%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.