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  6. Marrow-stem Kale vs. Mung bean

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

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Differences between marrow-stem Kale and mung beans

  • Marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C; however, mung beans are richer in folate, copper, iron, fiber, phosphorus, vitamin B1, and magnesium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 357% higher.
  • Marrow-stem Kale has 44 times more vitamin A than mung beans. While marrow-stem Kale has 5019IU of vitamin A, mung beans have only 114IU.

The food types used in this comparison are Collards, raw and Mung beans, mature seeds, raw.

Infographic

Marrow-stem Kale vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +75.8%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +485%
Contains more IronIron +1334%
Contains more CopperCopper +1945.7%
Contains more ZincZinc +1176.2%
Contains more PhosphorusPhosphorus +1368%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +57.3%
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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +635.4%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +343.1%
Contains more Vitamin KVitamin K +4756.7%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B5Vitamin B5 +615.4%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more FolateFolate +384.5%
Contains more CholineCholine +322%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Mung bean DV% diff.
Vitamin K 437.1µg 9µg 357%
Folate 129µg 625µg 124%
Copper 0.046mg 0.941mg 99%
Iron 0.47mg 6.74mg 78%
Fiber 4g 16.3g 49%
Phosphorus 25mg 367mg 49%
Vitamin B1 0.054mg 0.621mg 47%
Protein 3.02g 23.86g 42%
Magnesium 27mg 189mg 39%
Vitamin C 35.3mg 4.8mg 34%
Vitamin B5 0.267mg 1.91mg 33%
Potassium 213mg 1246mg 30%
Vitamin A 251µg 6µg 27%
Zinc 0.21mg 2.68mg 22%
Carbs 5.42g 62.62g 19%
Vitamin B6 0.165mg 0.382mg 17%
Manganese 0.658mg 1.035mg 16%
Calories 32kcal 347kcal 16%
Choline 23.2mg 97.9mg 14%
Selenium 1.3µg 8.2µg 13%
Vitamin E 2.26mg 0.51mg 12%
Calcium 232mg 132mg 10%
Vitamin B3 0.742mg 2.251mg 9%
Vitamin B2 0.13mg 0.233mg 8%
Polyunsaturated fat 0.201g 0.384g 1%
Fats 0.61g 1.15g 1%
Saturated fat 0.055g 0.348g 1%
Net carbs 1.42g 46.32g N/A
Sugar 0.46g 6.6g N/A
Sodium 17mg 15mg 0%
Monounsaturated fat 0.03g 0.161g 0%
Tryptophan 0.031mg 0.26mg 0%
Threonine 0.086mg 0.782mg 0%
Isoleucine 0.1mg 1.008mg 0%
Leucine 0.151mg 1.847mg 0%
Lysine 0.117mg 1.664mg 0%
Methionine 0.033mg 0.286mg 0%
Phenylalanine 0.087mg 1.443mg 0%
Valine 0.12mg 1.237mg 0%
Histidine 0.047mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +890.3%
Contains more ProteinProtein +690.1%
Contains more FatsFats +88.5%
Contains more CarbsCarbs +1055.4%
Contains more OtherOther +149.6%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +436.7%
Contains more Poly. FatPolyunsaturated fat +91%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.