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  6. Marrow-stem Kale vs. Lupin Bean Raw

Marrow-stem Kale vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and lupin Bean Raw?

  • Marrow-stem Kale is higher in vitamin A, yet lupin Bean Raw is higher in copper, manganese, fiber, phosphorus, folate, vitamin B1, iron, zinc, and magnesium.
  • Lupin Bean Raw's daily need coverage for copper is 108% more.

We used Collards, raw and Lupins, mature seeds, raw types in this article.

Infographic

Marrow-stem Kale vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more CalciumCalcium +31.8%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +375.6%
Contains more IronIron +827.7%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +2161.9%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +262%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +635.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1085.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +195.1%
Contains more Vitamin B5Vitamin B5 +180.9%
Contains more Vitamin B6Vitamin B6 +116.4%
Contains more FolateFolate +175.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lupin Bean Raw DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 1.022mg 108%
Manganese 0.658mg 2.382mg 75%
Protein 3.02g 36.17g 66%
Fiber 4g 18.9g 60%
Phosphorus 25mg 440mg 59%
Folate 129µg 355µg 57%
Vitamin B1 0.054mg 0.64mg 49%
Iron 0.47mg 4.36mg 49%
Magnesium 27mg 198mg 41%
Zinc 0.21mg 4.75mg 41%
Vitamin C 35.3mg 4.8mg 34%
Vitamin A 251µg 0µg 28%
Potassium 213mg 1013mg 24%
Calories 32kcal 371kcal 17%
Polyunsaturated fat 0.201g 2.439g 15%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 0.357mg 15%
Fats 0.61g 9.74g 14%
Selenium 1.3µg 8.2µg 13%
Carbs 5.42g 40.37g 12%
Vitamin B5 0.267mg 0.75mg 10%
Monounsaturated fat 0.03g 3.94g 10%
Vitamin B3 0.742mg 2.19mg 9%
Vitamin B2 0.13mg 0.22mg 7%
Calcium 232mg 176mg 6%
Saturated fat 0.055g 1.156g 5%
Choline 23.2mg 4%
Net carbs 1.42g 21.47g N/A
Sugar 0.46g N/A
Sodium 17mg 15mg 0%
Tryptophan 0.031mg 0.289mg 0%
Threonine 0.086mg 1.331mg 0%
Isoleucine 0.1mg 1.615mg 0%
Leucine 0.151mg 2.743mg 0%
Lysine 0.117mg 1.933mg 0%
Methionine 0.033mg 0.255mg 0%
Phenylalanine 0.087mg 1.435mg 0%
Valine 0.12mg 1.51mg 0%
Histidine 0.047mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +758.4%
Contains more ProteinProtein +1097.7%
Contains more FatsFats +1496.7%
Contains more CarbsCarbs +644.8%
Contains more OtherOther +146.6%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +13033.3%
Contains more Poly. FatPolyunsaturated fat +1113.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.